CrossFit Republic – CrossFit

BLACK FRIDAY IS COMING TO CFR!

Next week, November 24–29 , we’re running a members-only 15% OFF sale on ALL Phat Muscle Project supplements.

This deal is only happening at CFR — nowhere else. So if you know you’ll need protein, pre-workout, creatine, collagen, vitamins, or anything else in the months ahead… this is the time to stock up.

We’ve already submitted a huge Phat Muscle order, and shelves will be loaded up this week so you can grab everything you need starting next Monday.

Take care of Future You, save some cash, and fuel your training the right way!

Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)

Clean Waves (Power or Squat

Wave 1:

0 – 2 Minutes: 75% x 3

2 – 4 Minutes: 80% x 2

4 – 6 Minutes: 85% x 1

Wave 2:

6 – 8 Minutes: 80% x 2

8 – 10 Minutes: 85% x 2

10 – 12 Minutes: 90% x 1

Wave 3:

12 – 14 Minutes: 85% x 1

14 – 16 Minutes: 90% x 1

16 – 18 Minutes: 95% x 1

18 – 20 Minutes: Heavy single x 1

Athletes, welcome to week 4 of our clean cycle. As the percentages climb, you’re probably noticing exactly which parts of the lift have been holding you back — and that’s a good thing. Every rep in this cycle is an opportunity to sharpen the connection between your brain and your body.

Olympic lifting isn’t just about being strong. It’s about developing precise neurological control — teaching your brain to fire muscles in the right order, at the right speed, and with the right timing. Many of you have plenty of raw strength, yet still feel like the clean “should” be easier. That’s normal. Complex lifts depend on well-trained neural pathways , not just horsepower.

Think of it like learning to drive a manual transmission. At first, you stall, grind gears, or miss shifts—not because you’re dumb, but because the timing and coordination aren’t wired yet. But the more reps you get, the smoother it becomes until it feels automatic. The clean works the same way. Every pull, every hip extension, every catch is teaching your nervous system exactly how to move under a loaded barbell.

So don’t waste a single rep in this wave. Slow down, dial in the patterns, and let your brain and body learn to work together. The strength is already there — now we’re building the neurological precision that unlocks heavy, consistent lifts.

Power Clean (Weightlifting Variable Reps & Sets)

Squat Clean (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 10 Minutes of…

3 Power Cleans (155/105)

20 Double Unders

– Add 10 Double Unders each round

INTENDED STIMULUS

– 5 – 8 rounds.

– Touch-and-go power cleans to start; moderate loading.

– Most sets of the double unders unbroken

– Move consistently, not fast. 10 minutes is longer than you think.

Step 1:

3 Power Cleans (75/55)

30 Single Unders or Plate Shuffles/Taps

– Add 15 Single Unders or Plate Shuffltes/Taps Each Round

Step 2:

3 Power Cleans (95/65)

30 Single Unders

– Add 15 Single Unders Each Round

Step 3:

3 Power Cleans (135/95)

20 Double Unders

– Add 10 Double Unders each round.

Step 5: 185/125

Self Guided Endurance W.O.D. – 30 Minutes (Time)

This workout is available for athletes who want endurance work during class time.

Coaches will be focused on the daily strength + conditioning and will not be providing formal instruction or movement breakdowns for this piece.

You’re welcome to warm up with the class, but this session is intended to be self-paced and self-led .

5 Rounds for Time of…

20 Double Dumbbell Hang Power Cleans

20 Double Dumbbell Front Squats

20 Double Dumbbell Front Rack Reverse Lunges (R/L=2)

60 Double Unders

RX: 35s/20s

*Modify weight as needed.

*1.5 to 1 Single Unders, Plate Taps, or Line Hops (90 Reps)

This is not meant to be a frantic race — it’s meant to keep you in Zone 2–low Zone 3 for most of the 30 minutes.

The goal: steady, repeatable rounds where you can continue moving with minimal long breaks.

What this piece trains:

Cardiorespiratory endurance (high rope volume + full-body DB cycling)

Grip & shoulder endurance (DU rope + hang power cleans)

Midline control (front rack squats and lunges)

Lower-body stamina (squats → lunges in sequence)

Breathing mechanics under load (front rack demands posture and breath control)

You should choose a weight that allows you to complete 10+ reps at a time without breaking form.

ATHLETE GUIDANCE

Double Unders / Singles

Stay relaxed, breathe through the reps.

Break early if needed to preserve the heart rate.

Hang Power Cleans

Use a hinge, not a squat — save the legs for the squats and lunges.

Sets of 10–10 or 8–7–5 work well.

Front Squats

Elbows high, ribcage down.

Aim for 1–2 sets.

Reverse Lunges

Keep the step long to protect the knee.

Smooth and steady, not rushed.

EXPECTED TIME RANGE

Most athletes will finish 20–30 minutes .

Faster athletes: 18–24 minutes .

If you fall behind, reduce DB reps to 15s across the board.

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