CrossFit Republic – CrossFit

No Endurance Option Today

I have intentionally left out an endurance option today. Based on an assessment of gymnastics skills across the community, I would like everyone to work on their strict “pulling” today.

Daily Strength W.O.D. – 10 Minutes (5 Rounds for reps)

Every 2 Minutes on the 2 Minutes (5 Rounds)…

RX+: 5 Unbroken Weighted Strict Pull Ups

RX: 8 Unbroken Strict Pull Ups

Intermediate: 5 Unbroken Strict Pull Ups

Scaled: 8 Banded Strict Pull Ups

Beginner: 8 Seated Strict Pull Ups with Barbell on Rig

Athletes, this is not an “AMRAP.” In order to allow you all to score this workout, I have to use the “AMRAP – REPS” setting. Your score will be the amount of reps completed in each round for 5 rounds. A perfect score is all of the reps prescribed at your level.

Enjoy a nice opportunity to work strict gymnastics strengths no matter where you’re at with it. The E2MOM is meant to simply keep us on a timeline.

Daily Conditioning W.O.D. – 18 Minutes (Time)

10 rounds for time:

10 Handstand Push Ups

5 Burpee Pull Ups

*Bar 6 inches above fingertips with arms extended overhead.

After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.

The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.

Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.

If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.

Intermediate option:

10 rounds for time:

10 Handstand Push Ups (Reduced range of motion)

5 Burpee Pull Ups

Scaled Example:

10 Double Dumbbell Shoulder Press 35/25

5 Burpee Jumping Pull Ups

*Bar at the middle of the forearms with arms overhead. Use box or plate for elevation.

Beginner Example:

10 rounds for time:

8 Double Dumbbell Shoulder Press 20/15

4 Burpee Jumping Pull Ups

*Bar at the middle of the forearms with arms overhead. Use box or plate for elevation.