CrossFit Republic – CrossFit
Daily Strength W.O.D. – 10 Minutes (5 Rounds for weight)
Every 2 Minutes on the 2 Minutes Complete…
3 Pause Push Jerks (From the Rack) with a 3 Second Pause in the Initial Dip
60%, 70%, 75%, 75%, 75%-80%
Athletes, the pause push jerk is a great way to build a faster and more aggressive drive. The most common mistake I see in this drill is athletes holding their pause and sneaking in another dip to initiate the reminder of the lift. The idea here is to stay tight and come directly up and out of that pause position without going futher down.
Daily Conditioning W.O.D. – 18 Minutes (Time)
For Time (Chipper)
120 Calorie Row or Ski
90 Push Jerks (155/105)
60 Toes to Bar
Partition reps any way you’d like.
RX+ (185/125)
Intermediate/Masters: (115/85)
Scaled: (95/65)
Beginner: 75/55 or 45/35
Toes to Bar Modifications
– 1:1 Knees to Elbow, Chest, or West
– 1:1 Toes as High as Possible
– 1:1 Toes to Rig
– 15 Abmat Sit Ups
– 1:1 Strict Hanging Leg or Knee Raise
Athletes, in this choose your own journey chipper, your shoulders will start to gradually feel the effects of the should to overhead volume paired with the gymnastics work. Additionally, the core will really get exposed on the push jerks following the toes to bar volume. Be sure to keep a tight core throughout your push jerks to mitigate the negative effects of fatigue. The machine is in there for the extra cardiovascular fatigue to add to the challenge of this workout. You can tackle this work any way you want and can change your plan mid stride. Just get the work done.
Endurance W.O.D – 25 Minutes (Time)
For Time
5 Rounds
20/16 Calorie Echo Bike
15 Push Jerks (95/65)
10 Toes to Bar
Scaled: 75/55
Beginner: 45/35
Toes to Bar Modifications
– 1:1 Knees to Elbow, Chest, or West
– 1:1 Toes as High as Possible
– 1:1 Toes to Rig
– 15 Abmat Sit Ups
– 1:1 Strict Hanging Leg or Knee Raise
()
Extra Work – Heavy Jerk Drives – 12 Minutes (No Measure)
Every 2 Minutes on the 2 Minutes Complete…
3 Heavy Jerk Drives
80%, 80%, 85%, 85%, 90%, 90%,