CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (5 Rounds for calories)

For Calories…

In a 4 Minute Window Complete…

3 Rope Climbs

6 Bar Muscle Ups

9 Power Snatches (95/65)

Max Calorie Row or Ski (Bike only if the class runs out of rowers and ski ergs)

Rest 1 Minute

Rounds start on the 0:00, 5:00, 10:00, 15:00, and 20:00

RX+: 135/95 and Ring Muscle Ups

Intermediate: 75/55 and Chest to Bar Pull Ups

Scaled: 45/35 and Pull Ups or Ring Rows + Foot Assisted Ring Dips

Beginner: DB Power Snatch and Ring Rows + Foot Assisted Ring Dips

Athletes, this workout emphasizes skilled gymnastics along with a moderate weight barbell that will fatigue the grip and work against what we’re looking to accomplish in later rounds on the rope and rig. Our goal is obviously to get to our machine as fast as possible to knock out calories for our score but not at the expense of proper form, especially on our gymnastics movements and barbell. All reps (besides rope climbs), are built to be accomplished unbroken, allowing the athlete to move smoothly through each set.

Bar Muscle Up Modifications

– 1:1 Burpee Pull Up

– 9 Pull Ups (Regular, Banded, Jumping)

– 9 C2B Pull Ups (Regular, Banded, Jumping)

– 6 Strict Pull Ups + 6 Ring Dips

– 6 Ring Rows + 6 Ring Dips

– Box Bar Muscle Ups

– Banded Bar Muscle Ups

Rope Climbs

– 9 Toes to Bar, Knees to Elbow, or Knees to Chest

– 6 Rope Walks