CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (Weight)

Build to a 1 Rep Max Front Squat for the Day

Athletes, great job throughout the last few months in our squat cycle. Some of those sessions were gritty but you all pushed through and definitely adapted to the challenge. Today, we’ll see if we moved the needle on our 1RMs. Keep in mind that even a small PR is a PR. Making a 5 – 10 lbs improvement is still improvement. Also remember that a lot of variables can effect a “heavy” or “1 Rep Max” day so if you’re not feeling it, don’t beat yourself up. You can always try again on a better day. Best of luck!

Front Squat (Log 1 Rep Max Here as Well)

Daily Conditioning W.O.D. – 10 Minutes (Time)

For Time

15 – 12 – 9 – 6 – 3

Box Jumps (30/24)

10 – 8 – 6 – 4 -2

Front Squat (185/125)

RX+: 225/155

Intermediate: 155/105 and 24/20 Box

Scaled: 135/95 and 20/16 Box or Plate Jumps

Beginner: 75/55 and Plate Jumps

Stimulus

– 4:00-8:00.

– High box jumps that offer a challenge but still allow for consistent movement.

– Moderate-to-heavy front squats in 1-2 sets.

– Lower-body fatigue from the squats will make the box jumps more challenging.

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Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

20 Double Dumbbell Front Squats (35s/20s)

10 Box Jumps (24/20)

20 Double Dumbbell Box Step Ups (Farmer’s Hold) (35s/20s) (L/R=2)

10 Box Jumps (24/20)

20 Double Dumbbell Front Rack Forward Lunges (35s/20s) (L/R=2)

10 Box Jumps (24/20)

RX+: 50s/35s

Intermediate: 25s/15s

Scaled: 20s/10s

Athletes must maintain positive control in all front rack positions with hands grasping the dumbbell handles. No resting the dumbbells on the shoulders.

Stimulus

– 3 – 5 Rounds

– All double dumbbell movements in approximately 1 – 2 Sets

– Steady and methodical box jumps that take into account leg fatigue from double movements.

For box jumps, if an athlete struggles jumping to a box, I recommend a low plate jump as displayed in the video above.

Extra Work – Legs (3 Rounds for weight)

3 Sets of..

20 Double Dumbbell Overhead Walking Lunges (R/L=2)

– Rest 3:00 between sets.

Score both dumbbells of all three sets