CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 24 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 24 Minutes of…

In 4 Minutes Complete (Buy In)…

3 Devils Presses (50s/35s)

15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski

3 Devils Presses (50s/35s)

In remaining time, complete AS MANY ROUNDS AND REPS AS POSSIBLE OF:

3 Ring Muscle Ups

5 Push Ups

7 Air Squats

Rest 1 minute between each set (“Set” = 4 Minute Block). Complete a total of 5 Sets. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles. For example, if you get 2 rounds and 3 Push ups into the first set, you’ll start your second set on the 4th rep of push ups.

Coaches, add an extra 2 minutes and stagger the start if short on bikes.

Score is rounds and reps of ring muscle ups (or gymnastics movement of choice), push ups, and air squats completed in total. DO NOT COUNT THE BUY IN.

Devil’s Press Scaling:

– Scale Weight

– Single Dumbbell Devil’s Press

– Burpee Kettlebell Swing

RMU Scaling:

1:1 Bar Muscle Up

1:1 Burpee Pull Up

1:1 Kipping Pull Ups

1:1 Kipping C2B Pull Up

1:1 Jumping Pull Up

1:1 Strict Pull Up (Regular or Seated with Barbell)

1:1 Ring Row + Ring Dip

Banded for any of above except for burpee pull up if needed.

Push Up Scaling:

– Hands elevated on box

– Push ups from knees

Stimulus

– Smooth and fast devil’s presses every set due to low rep amount and steady machine to not burn out before finishing the devil’s presses.

– Unbroken sets of gymnastics movement, push ups, and air squats. Steady pace until each 4:00 minutes set expires

– Grip intensive later in the workout with shoulder fatigue becoming relevant early on.