CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (2 Rounds for time)

Sprint 400 Meters

Rest 5 Minutes

Sprint 400 Meters

Modification: 500/400 Meter Row Sprint or 30/24 Calorie Bike Sprint

Today’s strength portion emphasizes explosive power, anaerobic capacity, and muscular endurance through short, high-intensity sprint efforts.

You’ll sprint 400 meters as fast as you can, rest for 5 minutes to allow for recovery, and then repeat the effort. This type of training develops the ability to sustain maximal output and improves your overall speed and efficiency.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time

25 – 20 – 15 – 10 – 5

Chest to Bar Pull Ups

10 Shuttle Runs after each round (Down and Back is 1)

– Cones are 25′ Apart

– 10:00-15:00; closer to 8:00 for advanced athletes.

– First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.

– Shuttle runs in under 1:30; continuous movement.

Intermediate Version: Chin Over Bar Pull Ups (No Band)

Scaled Version/Beginner: Seated Barbell or Ring Strict Pull Ups

If unable to run, perform 1:30 on any machine.

20-16-12-8-4 is also a good scaled rep scheme today.

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Endurance W.O.D. – 25 Minutes (Time)

For Time…

800 Meter Run or 1000/800 Meter Row

20 Chest to Bar Pull Ups

600 Meter Run or 750/600 Meter Row

20 Chest to Bar Pull Ups

400 Meter Run or 500/400 Meter Row

20 Chest to Bar Pull Ups

200 Meter Run or 250/200 Meter Row

20 Chest to Bar Pull Ups

Intermediate Version: Chin Over Bar Pull Ups (No Band)

Scaled Version/Beginner: Seated Barbell or Ring Strict Pull Ups