CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Deadlifts
3 – 3 – 3 – 3 – 3 @ 80% 1RM
Intended Stimulus
This is a moderately heavy strength day where load is high enough to demand focus, but still allows repeatable, high-quality triples .
We’ve built to this point. Now the expectation is:
Consistent setup
Consistent bar speed
No change in position from rep 1 to rep 3
If the third rep looks different than the first, that’s the problem to solve.
Execution Standard
Treat each rep like a single or go unbroken
Full reset at the bottom if doing singles
Brace before every pull
Bar stays close the entire time
Stand tall without overextending
No bouncing. No rushed reps.
Bracing Reminder
Before every rep:
Big breath into the stomach (not chest)
Expand 360° around your torso
Lock it in
Pull while maintaining that pressure
If you’re breathing during the pull, you’re not braced.
How This Should Feel
Heavy but controlled
Bar speed consistent across all sets
No breakdown in position
You should still have 1–2 reps in reserve each set.
Rest
Take 2–4 minutes between sets.
If you’re rushing, you’re not going to hold position.
Common Errors
Letting hips shoot up early
Losing tension off the floor
Letting the bar drift away
Rushing reps without resetting
Final Thoughts
If rep 3 looks worse than rep 1, slow down and fix the setup before the next set.
Deadlift (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 12 Minutes of…
:30 Second Ring Support Hold Tuck Sit
15 Russian Kettlebell Swings (70/53)
180′ Single Kettlebell Farmer’s Carry (70/53)
Cones 30′ Apart. Switch Arms as Needed. (Down and Back 3 Times or 6 Cones Touches)
Each second held is a “rep” for the sake of scoring
What Today Is About
This is a core-focused session , but not in the way most people think. This is not about abs getting tired, but your ability to hold position is several midline stimulating movements.
Every movement here challenges your midline in a different way:
Ring support → static stability
Swings → dynamic control under speed
Carry → resisting movement under load
Intended Stimulus
You should feel:
Constant tension through your midline
Shoulders and grip fatiguing alongside your core
Breathing elevated, but still able to move continuously
Nothing here should force long rest and the challenge is maintaining position as fatigue builds.
Time Domain Breakdown
Ring Support Hold: :30 (unbroken goal)
KB Swings (15): :30 – :60
Farmer’s Walk (120′): 1:00
Movement Focus
Ring Support (Tuck Sit)
Shoulders down and stable
Rings close to your body
Knees tucked, core tight
No sagging or shaking out early
This is about owning the position , not surviving it.
Russian Kettlebell Swings
Hips drive the movement
Core stays braced — no overextension
Bell to chest height
Control the top position
Your core should be controlling the swing, not reacting to it.
Single KB Farmer’s Walk
Stay tall
Don’t lean toward or away from the weight
Controlled steps
Switch hands before grip fails
This is anti-rotation — your job is to not let the weight move you .
What You Should Be Thinking About
Are you maintaining position, or losing it as you fatigue?
Are you braced, or just moving through reps?
Can you keep tension without rushing?
Final Thoughts
If your body is shifting to compensate, your core has already stopped doing its job.
Step 1:
:30 Second Floor Seated Tuck Sit
15 Russian Kettlebell Swings (25/15
120′ Single Kettlebell Farmer’s Walk
Step 2:
:30 Second Hanging Tuck Sit
15 Russian Kettlebell Swings (35/20)
120′ Single Kettlebell Farmer’s Walk
Step 3:
:30 Second Box Tuck Sit
15 Russian Kettlebell Swings (53/35)
120′ Single Kettlebell Farmer’s Walk
Step 5:
:30 Second Ring L Sit
15 Russian Kettlebell Swings (70/53)
120′ Single Kettlebell Farmer’s Walk
*If able to L-Sit or wanting to practice but rings are too intense, try a box or a hang.