CrossFit Republic – CrossFit

Daily Strength – 10 Minutes (3 Rounds for weight)

Front Squats (3 Sets of 1)

Before reading on, this week, I need you to add 5lbs to your 1RM and calculate your percentages off of that number. For example: If your 1RM is 225, add 5 to make it 230. After that, calculate your percentages using that number.

Set 1: 1 @ 70%

Set 2: 1 @ 80%

Set 3: 1+ @ 85%

That last set of 1+ at 85% will be a great challenge today as we add that 5lbs pad to our 1RM. Make sure to get mentally prepared for a lot of focus within that set and give yourself that goal rep amount ahead of time in order to maximize the max effort stimulus intended in that set.

Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

5 Thrusters

5 Chest to Bar Pull Ups

10 Thrusters

10 Chest to Bar Pull Ups

15 Thrusters

15 Chest to Bar Pull Ups

20 Thrusters

20 Chest to Bar Pull Ups

…And so on adding 5 reps to each exercise each round.

RX+: 115/85

RX: 95/65

Intermediate: 75/55

Scaled: 45/35

Chest to Bar Pull Up Modifications (All 1:1)

– Kipping/Butterfly Pull Ups

– Jumping Pull Ups

– Seated Pull Ups with Barbell

– Ring Rows

– Lat Pull Downs with PVC and Moderate Resistance Band

Endurance W.O.D. – 25 Minutes (Time)

For Time

40-35-30-25-20-15 Calorie Ski

20 Thrusters (95/65)

With a running clock, complete the prescribed work as fast as possible. Athlete will start with 40 calorie Ski and 20 Thrusters, then 35 calorie Ski and 20 Thrusters, and so on.

This workout is on the longer side, so your goal should be to find a sustainable pace on the Ski and managing your thrusters and transitions accordingly. I talk a lot about Athlete IQ and learning something about ourselves through our training. So my advice, try something that puts you out of your comfort zone here. Write it down before the workout – maybe unbroken thrusters or thrusters or holding a 1000 cal/hr pace on the Ski.

Whatever it is, write it down, stick to it throughout the workout. Then afterwards, during your cool down, go back and reflect on it. Did I stick to my plan? What went well? What could’ve gone better? Then stick that information in your pocket for future use next time a similar workout pops up.