CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)
Front Squats (Maintenance)
4 Sets of 5 Front Squats at 75 – 80% of 1RM
*Aim to accomplish a set every 3 minutes.
**Coaches, the idea is that athletes are not hitting their first set as a warm up set but as a working set, so make sure they have some time for a build up.
Intended Stimulus
This is a maintenance strength session .
The goal is to keep front squat strength progressing and maintain positioning without creating excessive fatigue. These should feel moderately heavy and repeatable , not like a max effort day.
Every set should feel like a working set , not a warm-up.
Loading Guidance
Choose a weight that:
Feels challenging but controlled
Allows all 5 reps to look the same
Leaves 1–2 reps in reserve
If the last reps turn into grinders or elbows drop, the load is too heavy.
Execution Notes
Take time before the clock starts to build to your working weight.
Stay tall in the torso and keep elbows high.
Brace before every rep and maintain midline tension.
Timing Expectation
Each set should take 20–30 seconds .
Use the remaining time to rest and prepare for the next set.
Big Picture
This session keeps:
Front rack strength
Squat positioning
Confidence under the bar
Strong, consistent sets are the goal today.
Front Squat (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 15 Minutes (Time)
For Time…
80 Double Unders
40 Air Squats
20 Box Jumps (24/20)
80 Double Unders
40 Air Squats
20 Box Overs (24/20)
80 Double Unders
40 Air Squats
20 Burpee Box Overs (24/20)
Step 1:
80 Single Unders
40 Air Squats
20 Box Step Ups (24/20)
80 Single Unders
40 Air Squats
20 Box Step Overs (24/20)
80 Single Unders
40 Air Squats
20 Burpee Box Step Overs (24/20)
Step 2:
120 Singles Unders
40 Air Squats
20 Box Step Ups (24/20)
120 Singles Unders
40 Air Squats
20 Box Step Overs (24/20)
120 Singles Unders
40 Air Squats
20 Burpee Box Step Overs (24/20)
Step 3:
60 Double Unders
40 Air Squats
20 Box Jumps (24/20)
60 Double Unders
40 Air Squats
20 Box Overs (24/20)
60 Double Unders
40 Air Squats
20 Burpee Box Overs (24/20)
Intended Stimulus
This is a moderate-length conditioning workout that increases in complexity and fatigue as it progresses.
The structure stays simple:
Jump rope
Squat
Box variation
But the box movement becomes more demanding each round:
Jumps → Overs → Burpee Box Overs
The goal is steady output with minimal long rest breaks.
Target Time
8–14 minutes
Advanced: 8–10 minutes
Intermediate: 10–12 minutes
Scaled: 12–14 minutes
If double unders are taking more than 1:30 consistently, adjust the volume.
How This Should Feel
First round feels fast and controlled
Second round begins accumulating leg fatigue
Third round becomes a breathing and pacing test
Legs and lungs will both be taxed by the end.
Movement Notes
Double Unders
Relax shoulders
Stay rhythmic
Avoid sprinting the first set
Air Squats
Smooth cadence
Full depth
Don’t rush into sloppy reps
Box Movements
Stay composed
Step down if heart rate spikes
Burpee box overs should be steady, not frantic
Pacing Strategy
Round 1: Controlled
Round 2: Stay consistent
Round 3: Stay disciplined and keep moving
Big Picture
This workout builds:
Aerobic consistency
Lower-body stamina
Composure as movements get harder
Stay smooth early so you can keep moving late.