CrossFit Republic – CrossFit

From September 1st to the 6th, grab a FREE Phat Muscle Project white blender bottle with the purchase of ANY 2lb tub of Phat Muscle Project protein.

Please drop a slip for the blender bottle along with your protein so that I know you grabbed one. If for some reason, there are no blender bottles on the shelf, fill out an empty slip with your name and the words “blender bottle” along with your protein slip and I’ll make sure to bring it to the gym for you.

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Standing Strict Shoulder Press

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 80%

Set 3: 1+ Rep @ 90%

Athletes today will be a heavy day for strict press before we roll into a maintenance session for them next week so make sure to go hard and heavy today.

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 3 Minutes of…

12 Toes to Bar

12 Push Press (135/95)

Rest 3 Minutes

As Many Round and Reps as Possible in 3 Minutes of…

12 Toes to Bar

8 Push Press (155/105)

Rest 3 Minutes

As Many Rounds and Reps as Possible in 3 Minutes of…

12 Toes to Bar

4 Push Press (185/125)

Score is the total number of rounds and reps completed across all three AMRAPs. Add the round together, then add the reps together, and that’s your score.

Stimulus :

– This workout is going to get hard, fast. The toes to bar will erode the shoulders and core as the barbell continuously gets heavier and heavier each round and even within the AMRAPs as fatigue sets in. Focus on pressing the hands firmly into the pull up bar as you send your feet up for the strike. For push press, each weight should be doable unbroken despite the fatigue. Expect to break the toes to bar up into 2 set by the second round. If they are still taking you more then :45 seconds, move on to the push press.

RX+: 155/105, 185/125, 205/145

Intermediate: 115/85, 135/95, 155/105

Scaled: 75/55, 95/65, 115/85

Beginner: 45/35, 75/55, /95/65

Toes to Bar Modifications

– Modify quantity!!!!!!!!!!!!!!!

– Knees to Chest, Waist, or Arms

– Strict Hanging Knee or Leg Raises

– GHD Sit Ups

– Abmat Sit Ups

– Leg Raises on Bench

– Toes to Rig

– :30 Hollow Rock or Hollow Hold

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

As Many Rounds and Reps as Possible in 25 Minutes of…

2, 4, 6, 8, 10, 12, 14, 16, 18, 20….and so on climbing by 2s of…

Calorie Ski

Single Arm Dumbbell Push Press (Left Arm) (35/20)

Single Arm Dumbbell Push Press (Right Arm) (35/20)

Ab Mat Sit Ups

If all out of ski ergs, then row.

Today’s endurance workout will chip away at the core and shoulder as the reps climb by 2s each set. The idea is that you are easily unbroken on the single arm push press at least until the set of 16. Keep it moving and stay controlled through the core as you push the dumbbell overhead.