CrossFit Republic – CrossFit
CrossFit Republic Trunk or Treat
Details Regarding the First Ever CFR Trunk or Treat!
Hey CFR Family!
We wanted to share the details for our Trunk or Treat with you first before we post it out to the public today.
Date: Saturday, October 25
Time: 6:00–8:00 PM
Location: CrossFit Republic
We’ll have a fun evening of decorated trunks, candy, and community time together! This is a free event open to the community, and we’d love for as many of you as possible to jump in and make it great.
If you’d like to set up a trunk, sign up here (Bottom Line: This will be super lame if we don’t have good participation here so please consider): CrossFit Republic First Annual Trunk Or Treat
If you own a small business, this is an awesome chance to get in front of new faces. Consider including a small giveaway, coupon, or other lead magnet at your trunk to help people connect with you and maybe become a first-time client!
We’ll be blasting this event all over the Republic pages to bring families to our parking lot and show off what makes this community so special. We’d love if you invited your circles outside of the gym community as well!
Let’s make it an evening that celebrates our CFR community while inviting others to experience it too!
No “Formal” Endurance Today
Athletes, I have written a “sweat” style workout for today if you are struggling with an injury and choose to opt out of the Daily Strength and Conditioning. This workout will be un-coached but you are more than welcome to join the warm-up of the class and break to do the “sweat” workout when the coach moves towards their specific barbell warm up. Please make sure to not be a distraction to the class if you choose to go this direction and remember that the class being coach takes priority above all else. Thank you!
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Every 3 Minutes on the 3 Minutes Complete…
2 Snatch Pulls (No Elbow Bend) + 1 Squat Snatch
Build to a heavy but quality complex for the day.
*This complex does not need to be unbroken but it also must be performed with reasonably time between each part of it i.e. no more than 10 seconds between each segment.
Athletes, the purpose of today’s snatch complex is to emphasize the vertical drive of snatch. Body position throughout the lift dictates the chances of success of the lift. I’ve attached some videos below that will give a great video and explanation of what we’re looking for as coaches while you’re performing this lift. This will serve as a primer for todays moderately heavy AMRAP.
Athletes struggling with the overhead position may utilize 2 Clean Pulls + 1 Squat Clean today. Athletes that are good in the overhead position but struggle in the overhead squat may utilize the power snatch in both the strength and conditioning portions.
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Daily Conditioning Team W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 12 Minutes of…
3 Squat Snatches (155/105)
3 Box Overs (24/20)
6 Squat Snatches
6 Box Overs
9 Squat Snatches
9 Box Overs
– Add 3 reps to each movement until time expires.
Intended Stimulus
Make it to the round of 15+ snatches and box overs.
Heavy complex weightlifting with low-skill plyo to allow athletes to push the pace.
The barbell weight should be less than 75% of your 1RM Squat Snatch
Ascending rep scheme with high amounts of muscular fatigue and interference.
Mid range time frame that forces short rest and quick transitions with your partner.
If athletes struggle to land in an overhead squat position, they may catch in a power position and guide it down. If mobility prevents and overhead squat position complete, a power snatch would be the most effective modification. If athlete struggles to get overhead at all, this workout may be performed as a power clean and squat clean.
If you’re a newer athlete struggling with the sequence of the snatch, an alternating dumbbell snatch will be the best way to learn the pattern and safer for this workout.
Step 1 (Beginner):
3 Dumbbell Power Snatches (L/R=1) or Power Snatches (45/35)
3 Box Step Overs (24/20)
6 Dumbbell Power Snatches (L/R=1) or Power Snatches (45/35)
6 Box Step Overs (24/20)
Step 2 (Scaled):
3 Squat Snatches or Power Snatches (95/65)
3 Box Step Overs (24/20)
6 Squat Snatches or Power Snatches
6 Box Step Overs (24/20)
9 Squat Snatches or Power Snatches
9 Box Step Overs (24/20)
Step 3 (Intermediate): 135/95
Step 5 (RX+) : 185/125
“Sweat” Workout of the Day – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible of…
20/16 Calorie Rower
20 Box Overs (24/20)
15/12 Calorie Bike
15 Dumbbell Goblet Squats (35/20)
Athletes, you’ll notice that there are no snatches in this workout and that is due to my priority being on the athletes lifting moderate and moderately heavy loads for snatch in the strength and conditioning workouts today. I’d like the coaches attention specifically on these lifts and that would mean a lack of eyes catching potentially unsafe movement in this workout.
Box Over Modifications
– Box Step Overs
– Plate Jump Overs
– Reduce Height
– Quarter Squat Jumps (No Box)
Extra Work (Checkmark)
10 Sets for Quality…
20 Second Handstand Hold (Wall Facing )
10 Second Rest