CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)

Deadlift Waves

Wave 1

0 – 2 Minutes: 3 Deadlifts @ 75%

2 – 4 Minutes: 2 Deadlifts @ 80%

4 – 6 Minutes: 1 Deadlifts @ 85%

Wave 2

6 – 8 Minutes: 3 Deadlifts @ 80%

8 – 10 Minutes: 2 Deadlifts @ 85%

10 – 12 Minutes: 1 Deadlift @ 90%

Wave 3

12 – 14 Minutes: 2 Deadlifts @ 85%

14 – 16 Minutes: 1 Deadlift @ 90%

16 – 18 Minutes: 1+ Deadlifts @ 90%

Anything more than 1 rep as intended to be unbroken.

Intended Stimulus

This is a progressive heavy pulling session moving from moderate volume to heavy singles and finishing with a controlled effort at 90%.

The goal is to:

Build confidence handling heavier percentages

Reinforce consistent setup and bracing

Practice executing heavy pulls under fatigue without rushing

The final set is not a max attempt . It’s an opportunity to perform 1–3 strong reps at 90% if mechanics remain solid.

Execution Notes

Treat every lift as a single: set up, brace, pull.

Reset completely between reps. No touch-and-go.

Prioritize position and bar path over speed.

Coaching Focus

Bar starts over mid-foot

Lats engaged before the pull

Push the floor away, don’t yank the bar

Stand tall and finish each rep fully

Rule of Thumb

If your setup changes or the bar drifts away from your body, stop the set.

Heavy today means clean and repeatable , not maximal.

Deadlift (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 8 Minutes (Time)

For Time…

10 Toes to bar

60 Double Unders

10 Toes to Bar

50 Double Unders

10 Toes to bar

40 Double Unders

10 Toes to Bar

30 Double Unders

10 Toes to Bar

20 Double Unders

Intended Stimulus

This is a short, fast gymnastics and coordination workout where grip and midline are the primary limiters.

The toes-to-bar stay constant while the double unders descend, creating a workout that starts rhythm-heavy and finishes grip-heavy .

Target time should fall in the 4–7 minute range .

Movement Expectations

Toes to Bar:

Aim to complete in 1–2 quick sets each round. Avoid going to failure early.

Double Unders:

Stay relaxed and consistent. The first two rounds are where mistakes cost the most time.

How This Should Feel

Breathing rises quickly

Grip and midline fatigue accumulate every round

Final rounds feel fast but demanding

If misses or long breaks appear early, scale double unders or toes-to-bar to maintain flow.

Big Picture

This workout rewards:

Efficient rope work

Smart grip management

Staying calm under fatigue

Smooth and steady beats frantic and fast.

Step 1:

10 Ab Mat Sit Ups, Toes to Rig, Suit Cases, V Ups

60 Single Unders, Line Hops, Plate Taps

10 Ab Mat Sit Ups, Toes to Rig, Suit Cases, V Ups

50 Single Unders, Line Hops, Plate Taps

10 Ab Mat Sit Ups, Toes to Rig, Suit Cases, V Ups

40 Single Unders, Line Hops, Plate Taps

10 Ab Mat Sit Ups, Toes to Rig, Suit Cases, V Ups

30 Single Unders, Line Hops, Plate Taps

10 Ab Mat Sit Ups, Toes to Rig, Suit Cases, V Ups

20 Single Unders, Line Hops, Plate Taps

Step 2:

10 Strict Hanging Knee/Toe Raises or Knees to Waist or Knees to Chest

90 Single Unders

10 Strict Hanging Knee/Toe Raises or Knees to Waist or Knees to Chest

75 Single Unders

10 Strict Hanging Knee/Toe Raises or Knees to Waist or Knees to Chest

60 Single Unders

10 Strict Hanging Knee/Toe Raises or Knees to Waist or Knees to Chest

45 Single Unders

10 Strict Hanging Knee/Toe Raises or Knees to Waist or Knees to Chest

30 Single Unders

Step 3: Same as RX

Step 5: 15 Toes to Bar