CrossFit Republic – CrossFit
Give the Gift of Training — CFR Gift Cards Are Here
Looking for an easy, meaningful stocking stuffer for friends, family, or coworkers?
We’re offering CFR Gift Cards valued at $119 , redeemable toward a 4-Week Membership at CrossFit Republic up at the front desk.
This is a simple way to introduce someone you care about to the training, coaching, and community you already know and trust.
Details:
Valid toward a CFR 4-Week Membership
Recipient must not have been a member within the past 12 months
Limited quantity available
If you know someone who’s been talking about getting back into the gym, starting fresh, or finally committing to their health—this is your move.
Please help us clean these out.
Your referrals consistently become our strongest, most committed members—and we’re grateful for that trust.
Grab a gift card at the gym or reach out with any questions.
— CrossFit Republic
Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)
Cleans (Power or Squat) – Week 2
Wave 1:
Minutes 0 – 2: 72% x 3
Minutes 2 – 4: 77% x 2
Minutes 4 – 6: 82% x 1
Wave 2:
Minutes 6 – 8: 77% x 3
Minutes 8 – 10: 82% x 2
Minutes 10 – 12: 84% x 1
Wave 3:
Minutes 12 – 14: 82% x 2
Minutes 14 – 16: 87% x 1
Minutes 16 – 18: 92% x 1
Minutes 18 – 20: Heavy single x 1
If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
Power Clean (Weightlifting Variable Reps & Sets)
Squat Clean (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (Time)
For Time…
30 Sumo Deadlift High Pull (95/65)
30 Hang Power Cleans
30 Front Squats
30 Push Press
Step 1: 45/35
Step 2: 65/45
Step 3: 75/55
Step 5: 115/85
This is a light, high-rep barbell workout designed to challenge your barbell conditioning, muscular endurance, and discipline under fatigue. The intent is to move fast, stay technical, and keep the barbell in your hands more than you want to.
The load should feel:
Unbroken or close to unbroken for the early movements
Light enough that form never collapses
Heavy enough that shoulders, legs, and lungs are burning by the push press
You’re targeting a 7–10 minute finish , with the time cap forcing urgency. This piece rewards athletes who pace smart early and finish aggressively.
Movement Breakdown
1. Sumo Deadlift High Pull
Goal: Establish pace without blowing up.
Use your hips; don’t “arm pull” the bar.
Vertical path. Elbows high, shoulders relaxed.
Quick reps, but avoid redlining this early.
Coaching cue: Legs then hips then arms. Make it one smooth chain.
2. Hang Power Cleans
Goal: Stay efficient and prevent grip death.
Shallow dip on the catch; save the legs.
Don’t overpull—use the stretch reflex every rep.
Switch to fast singles if grip starts to fade.
Coaching cue: Relax the arms. Big hook grip. Keep the bar close.
3. Front Squats
Goal: Settle into a rhythm and breathe.
Elbows up, belly tight.
Heels through the floor, no collapsing.
Break strategically, not reactively.
Coaching cue: Midline is king here. Keep the ribs down and elbows high.
4. Push Press
Goal: Finish with urgency while owning the mechanics.
Dip straight down—no torso forward.
Use the legs for every rep.
Avoid turning it into a jerk or a press-only grind.
Coaching cue: Dip-drive-punch. Let momentum do the work.
Pacing Strategy
Start smooth, not hot. You’ll make up time on the back half if you’re composed early.
Break before you have to. Consistent sets beat blow-up sets.
Front squats and push press will feel twice as heavy if you let the hang cleans spike your heart rate.
Aim for steady effort across the movements , then a strong kick on the final 10–15 push press.
Movement Standards & Safety Notes
The barbell should never compromise position. If technique breaks, drop, breathe, and reset.
Front rack integrity matters—don’t let elbows drop into your lap.
Push press must remain a pressing pattern, not a jerk .
Keep tension through feet and glutes on all squat and press reps.
Overall Training Value
This workout trains:
Barbell cycling efficiency
Shoulder stamina
Grip endurance
Breathing under tension
Strength through fatigue
Light barbell conditioning like this builds the engine you need for bigger complexes, open-style tests, and higher volumes in future strength cycles.