CrossFit Republic – CrossFit

No Endurance Option Today

Athletes, due to the importance of having a coach assessing movement standards and managing of today’s logistics, there will be no endurance option. There is no hiding from the sled today. Enjoy.

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

Sled Pushes

2 Sets of 50 Meter Sled Pushes for Time

RX: 180/135

Intermediate: 135/90

Scaled: 90/45

Beginner: No weight, just sled

Score both times.

Athletes, two separate efforts today with some rest between each effort. These are both sprint attempts. Big extension of the legs driving those knees up and extending the back planted leg hard into the ground. Keep the spine neutral with either arms straight or bent. Hands higher on the handles is easier than lower.

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

6 Rounds for Time of…

18/14 Calorie Row or Ski

30′ Sandbag Carry (Any Hold) (150/100)

*Cones 30′ Apart: Wall full distance with no turnaround

RX+: 60’ Carry

Athletes, please don’t make an absolute gypsy pile out of the sandbags when you’re done using them today. Stack them up in columns where they belong.

Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes but more realistic for most will be 10 – 13 Minutes. The row or ski should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down.

Intermediate option:

6 Rounds for Time of…

15/12 Calorie Row or Ski

30′ Sandbag Carry (100/70)

Beginner option:

6 Rounds for Time of…

10/8 Calorie Row or Ski

30′ Plate Carry (45/35)

Extra Work – Core (Checkmark)

4 sets:

15 GHD Back Extensions

20 Ring Oblique Crunches (R/L= 2)

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