CrossFit Republic – CrossFit
🇺🇸 Keep Honoring, Keep Posting! 🇺🇸
CFR Athletes, let’s keep the momentum going for the #CFRInTheirHonor May challenge!
Every mile, every rep, and every workout matters. Don’t forget:
Check into CrossFit Republic on Your Facebook timeline , tag CrossFit Republic , tag Ruck’N’Run and include #CFRInTheirHonor in the caption.
Every post gets us closer to making an even bigger impact for the In Their Honor mission. Let’s finish the month strong! Who are you honoring today?
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Deadlifts
5 Sets of 5 Heavy Deadlifts
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 80%
Athletes, it’s been awhile since we’ve performed heavy deadlifts so be sure to listen to your body today. These percentages will give you a solid heavy stimulus today but if you find yourself needing to deviate from the percentages by scaling down or going up, use your best judgement.
Score all 5 Sets.
Deadlift (5 Sets of 5)
Athletes, log here as well so that this 5×5 will sync to this lift in your profile.
Daily Conditioning W.O.D. – 15 Minutes (Time)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (225/155)
Handstand Push Ups
RX+: Deficit Handstand Push Up (45lbs Plate Under Each Hand
Intermediate Version
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/105)
Pike push-ups
Beginner
10 -9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (95/65)
Hand Release Push Ups
Stimulus
– 6:00-12:00 for most; closer to 4:00 for advanced athletes.
– Unbroken deadlifts.
– Moderately heavy barbell loading.
– Handstand push-ups in 1-2 sets.
– Reminiscent of “Diane.”
– Scale deadlift load and reps; if needed, scale range of motion by stacking plates under each end of the barbell to no higher than just below the knees.
– Substitute sumo deadlifts if needed to work around limitations.
– Scale handstand push-up reps; reduce range of motion by up to one 45-lb plate + AbMat.
– Substitute pike push-ups on the floor or a box or dumbbell shoulder presses.
Endurance W.O.D. – 30 Minutes (Time)
For Time
5 Rounds
500/400 Meter Row
20 Ab Mat Sit Ups
15 Hand Release Push Ups
10 Deadlifts (135/95)
Scaled: 95/65
Beginner: 75/55
Hand Release Push Ups Modification
– Perform on knees
– Perform regular push ups with hands on box (elevated)
CFR In Their Honor – Extra Work (Checkmark)
One Mile Weighted Walk or Run