CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Deadlifts
5 – 5 – 5 – 5 – 5 @ 75% 1RM
Intended Stimulus
We’re increasing load from Week 1 and keeping volume high.
At 75%, you should be able to:
Maintain position across all 5 reps
Move the bar with consistent speed
Choose between touch-and-go or singles without losing quality
If bar speed or position drops off, switch to singles.
Bracing — What We Actually Mean
“Brace your core” is not just tightening your abs.
It’s two things working together:
Air (breathing and pressure)
Muscle engagement (creating stiffness)
Done correctly, this creates a stable, pressurized cylinder through your torso that protects your spine and transfers force into the bar.
The Process (Step-by-Step)
Before every rep:
Set your position
Feet grounded
Hands on the bar
Lats engaged
Inhale through your nose or mouth
Fill your stomach, sides, and lower back with air
Think 360° expansion , not just chest up
Brace
Tighten your abs like you’re about to take a punch
Lock that air in
Do not let it escape before the pull
Pull
Maintain that pressure through the entire lift
Reset
Exhale at the top if needed
Re-breathe and re-brace before the next rep
What This Is Doing
When you breathe and brace correctly:
You increase intra-abdominal pressure
That pressure supports your spine from the inside
It reduces unwanted movement in your torso
It allows you to transfer force from legs → bar more efficiently
Without it:
Your spine moves under load
Your position breaks
The lift becomes weaker and less safe
What It Should Feel Like
Your torso feels solid and stable
You’re not loose or relaxed at the start
The bar breaks from the floor without your back shifting
If you feel your back move first, you didn’t brace correctly.
Touch-and-Go vs Singles
Touch-and-Go
Maintains tension
Builds positional endurance
Requires discipline to not lose your brace between reps
Singles
Reinforces setup and breathing every rep
Better for fixing pulling mechanics
Useful if position breaks down
Choose based on your ability to maintain the same brace every rep .
Common Mistakes
Breathing into the chest instead of the abdomen
Letting air out before initiating the pull
Rushing reps without resetting
Thinking “tight abs” without creating pressure
Final Thoughts
If you don’t feel pressure around your entire torso before the bar moves, you’re not braced.
Deadlift (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 15 Minutes of…
3 – 6 – 9 – 12 – 15 – 18 (Climbing by 3s) of…
Chest to Bar Pull Ups
12/9 Calorie Bike or 150 Meter Run After Each Round (Top of the hill)
Intended Stimulus
Make it through the round of 15 chest-to-bar pull-ups; advanced athletes through the round of 21.
Bike or run in 1:00 or less.
Maintain consistent chest-to-bar pull-up sets; if performing singles, do a quick drop and get back on the bar.
10 Meters = 1 Rep
Step 1:
– Seated Ring or Barbell Pull Ups or Banded Strict Pull Ups
Step 2:
– Kipping Pull Ups, Banded, or Jumping Pull Ups
Step 3:
– Jumping Chest to Bar Pull Ups