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🔥 MORE VALUE ADDED — 2026 CFR INTRAMURAL OPEN 🔥

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Team competition

Friday Night Lights

Weekly theme nights

Prizes for top spirit

Intramural Open shirt option

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CrossFit Republic Intramural Open 2026

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Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight)

Every 2 Minutes on the 2 Minutes for 5 Sets Complete (Unbroken)…

3 Power Cleans

3 Front Squats

Build in weight as you go

Intended Stimulus

This is a barbell efficiency and positional strength piece , not a conditioning workout.

The goal is to:

Maintain clean mechanics as load increases

Reinforce front rack stability under fatigue

Build confidence transitioning from pull → catch → squat

Each set should be heavy enough to require focus, but still clean and repeatable.

Loading Guidance

Start at a weight that feels smooth and fast

Build gradually each round

Final set should feel challenging but technically sound

A good target is:

Early sets: ~60–70%

Middle sets: ~70–80%

Final set: ~80–85% depending on the day

If the bar slows dramatically or the front rack collapses, stop adding weight.

Unbroken Standard

All 6 reps must be completed without dropping the bar

Re-gripping in the rack is fine

No touch-and-go bouncing, maintain control through transitions

If you cannot keep the bar connected through the front squats, the load is too heavy.

Coaching Notes

Power cleans: stay patient through the pull; don’t rush the turnover.

Front squats: elbows up, full brace before each rep.

Stand tall after each squat before starting the next rep.

Reset your breath only at the top, not between movements.

Timing Expectation

Each working set should take 20–30 seconds

Use the remaining time to rest, load the bar, and prepare for the next lift

The clock exists to standardize rest , not create urgency.

Rule of Thumb

If the barbell dictates your tempo instead of you controlling it, you’ve gone too heavy.

Clean reps > bigger numbers.

Daily Conditioning W.O.D. – 16 Minutes (Time)

For Time…

10-8-6-4-2: Front Squats (185/125)

20-16-12-8-4: Lateral Burpees Over the Bar

10-8-6-4-2: Power Cleans (185/125)

Intended Stimulus:

This is a descending barbell conditioning workout built around a moderate load that becomes more manageable as reps decrease, allowing intensity to rise late in the workout.

The structure rewards athletes who stay disciplined early and move aggressively as volume drops.

Intended Stimulus

Target time: 12–16 minutes

Front squats: Completed in 1–3 sets each round

Burpees: Each set finished in under 90 seconds

Power cleans: Performed as fast, controlled singles

The barbell should feel:

Challenging but cycleable

Heavy enough to demand respect

Light enough to keep moving without extended rest

Coaching Notes

Front Squats:

Stay tall, elbows up, and breathe at the top. Break early if needed to avoid redlining.

Burpees:

Smooth and efficient beats fast and sloppy. Find a rhythm you can repeat every round.

Power Cleans:

Quick singles are encouraged. Reset each rep and stay technically clean.

Key Focus

This workout is about barbell efficiency under fatigue .

Strong athletes will separate themselves not by lifting heavier—but by maintaining pace as breathing climbs .

Stay composed early. Move fast late.

Step 1 (Beginner):

8-6-4-2 Front Squats (45/35)

16-12-8-4 Burpees

8-6-4-2 Power Cleans (45/35)

Step 2 (Scaled): 95/65

Step 3 (Intermediate): 135/95

Step 5: 205/145