CrossFit Republic – CrossFit
Check Out This Fit
We call this the “Did you know I do CrossFit” starter pack, just in case your friends and family weren’t completely and 100% aware that you go to the best gym in the 417 area.
Binder at the front desk until October 11!!!!
Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)
Standing Strict Shoulder Press (Week 12 Maintenance)
5 Sets of 10 Reps @ 55% – 60% of your 1RM
Athletes, today is our boring but big maintenance sets for strict press. I gave you a range to work in depending on how you’re feeling. Throughout this strict press cycle there have been two common movement faults that we’ve been coaching athletes out of that can cause some moderate to severe pain and irritation through the neck, traps, and shoulder blades.
Those two movements faults are:
1. Pushing the Head Back Instead of Tucking the Chin Down on the Drive Up: When you push your head back, you break spinal alignment and lose tension through your upper body. Keep your chin tucked slightly down as you drive up—this keeps your spine neutral, your core braced, and your power directed straight into the bar.
2. Hyper Extending the Head Forward Through the Finish Instead of Maintaining Alignment: Throwing your head forward at the top puts stress on your neck and pulls your body out of position. Instead, keep your head stacked with your spine and eyes forward—this maintains safe alignment and allows you to finish strong with your legs and hips, not your neck.
Daily Conditioning W.O.D. – 15 Minutes (Time)
For Time…
21 – 15 – 9 – 15 – 21
Chest to Bar Pull Ups
Push Press (135/95)
Today is about pushing your upper body capacity while keeping intensity high. The chest-to-bar pull-ups will challenge your pulling endurance and grip, while the push press demands strong, efficient cycling overhead. Expect the shoulders, triceps, and lats to light up quickly. The descending and ascending rep scheme is designed to test how well you can hold pace when the volume backs off, then push through when it climbs again. Your goal is to move with urgency, break sets strategically, and keep transitions short—finishing in the 8–12 minute range .
Step 1 (Beginner):
15 – 12 – 9 – 12 – 15
Seated Strict Pull Ups (Rings or Barbell)
Push Press (75/55)
Step 2 (Scaled):
Pull Ups (Jumping, Kipping, Banded)
Push Press (95/65)
Step 3 (Intermediate):
Chest to Bar Pull Ups
Push Press (115/85)
Step 5 (RX+):
Chest to Bar Pull Ups
Push Press (155/105)
Endurance W.O.D. – 30 Minutes (Time)
For Time…
21 Strict Pull-Ups
21 Push Presses (95/65)
400 meter Run
15 Strict Pull-Ups
15 Push Presses (115/85)
800 meter Run
9 Strict Pull-Ups
9 Push Presses (135/95)
1600 Meter Run
Total Expected Time: 22–28 minutes for the average athlete. Faster/advanced athletes: ~20–25 minutes.
Modify the Run as Follows:
– Rower, Ski: 500/400, 1000/800, 2000/1600 Meters
– C2 Bike: 1000/800, 2000/1600, 4000/3200
– Echo Bike: 30/24 Cals, 60/48 Cals, 120/96 Cals
– Reduce Distance
Strict Pull Ups Modifications
– Banded Strict Pull Ups
– Reduce Reps (15, 12, 9 or 12, 9, 6 for example)
– Seated Strict Ring Pull Ups
– Seated Strict Barbell Pull Ups
– Seated Strict Lat Pull Down with PVC and Band
Push Press Modifications
– Redce Load
– Redce Reps
Step 1(Beginner) Weights: 45/35, 65/55, 75/55
Step 1 Distances: 200, 400, 800
Step 2 (Scaled) Weights: 65/45, 75/55, 95/65
Step 2 Distances: 300, 600, 1200
Step 3 (Intermediate) Weights: 75/55, 95/65, 115/85
Step 3 Distances: Same as RX
Step 5 (RX+) Weights: 115/85, 135/95, 155/105
Extra Gymnastics Work (Checkmark)
For Quality
6 – 8 Sets
1 Wall Walks
3 Wall Facing Handstand Push Ups
25′ Handstand Walk
Rest 90 Seconds