CrossFit Republic – CrossFit

Daily Strength – 15 Minutes (5 Rounds for weight)

Every 3 Minutes on the 3 Minutes Complete…

3 Pausing Back Squats (3 Second Pause at the Bottom)

60% – 80% of your 1RM

Athletes, the pausing back squat is intended to:

1. Build True Strength Out of the Hole

The pause eliminates the stretch reflex (bounce) out of the bottom.

You’re forced to drive up using pure muscular strength, especially through the glutes, hamstrings, and quads.

2. ImprovesPositioning and Awareness

You spend more time under tension at your weakest point.

Helps you feel where their knees, hips, and chest are—and make adjustments.

Especially good for those who collapse, shoot hips back, or shift weight forward at the bottom.

3. Reinforce Bracing and Stability

Holding tension at the bottom trains your core, upper back, and breathing mechanics.

Teaches you how to stay tight throughout the lift, not just at the start.

4. Break Plateaus

Help you to overcome sticking points.

They expose and strengthen weak ranges of motion that are often bypassed with bounce or momentum.

Daily Conditioning W.O.D. – 15 Minutes (Time)

5 Rounds for Time…

12 Kettlebell Goblet Squats (55/35)

6 Strict Ring Dips

12 Kettlebell Goblet Box Step Ups (55/35) (24/20)

6 Strict Pull Ups

RX+: 70/55

Intermediate: 40/25

Scaled: 35/20

Beginner: 25/15

Modify the Strict Pull Ups With:

– Banded Strict Pull Ups

– Reduce Quantity of Regular or Banded Strict Pull Ups

– 1:1 Seated Ring Pull Ups

– 1:1 Seated Barbell Pull Ups

– 1:1 Banded PVC Seated Lat Pull Down

Modify the Strict Ring Dips With:

– Banded Strict Ring Dips

– Reduce Quantity of Banded or Strict Ring Dips

– Foot Assisted Ring Dips (Out Front or Behind)

– Box Dips

Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Quality Rounds and Reps as Possible in 30 Minutes of…

500/400 Meter Row

20 Kettlebell Goblet Box Step Ups (24/20) (35/20)

15 Kettlebell Goblet Squats (35/20)

10 Box Dips

5 Strict Pull Ups

Modify the Strict Pull Ups With:

– Banded Strict Pull Ups

– Reduce Quantity of Regular or Banded Strict Pull Ups

– 1:1 Seated Ring Pull Ups

– 1:1 Seated Barbell Pull Ups

– 1:1 Banded PVC Seated Lat Pull Down

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