CrossFit Republic – CrossFit
Important Childcare Announcement
As promised, we said we were going to reevaluate the attendance at the 4:30 childcare class times now that fall is here.
Attendance has proven to be continuously low at both the 4:30 and 5:30 childcare class times (1-3 children maximum). With that being said, after much deliberation, we have decided to cancel the remaining 4:30 childcare class times.
Unfortunately, we cannot continue to staff these classes due to such low attendance. We intend to keep our 5:30 childcare offering for now and hope that our 4:30 families are able to utilize that time instead.
This change of schedule will go into effect beginning next Monday, September 29th. There will still be childcare at 4:30 PM this evening (9/22) and Wednesday evening, (9/24).
Please speak to myself, Zach or Marcia if you have any questions.
We are currently looking for help in childcare as trade for membership credit. If you are interested, please contact Marcia for information and to fill out an application.
No Endurance Option Today
Athletes, for safety and quality of coaching, I’d like the coaches to maintain eyes on their classes performing the same workout today in order to spot any inefficiencies or dangerous lifts in real time to avoid, mitigate, and prevent potential injuries. Thank you for your understanding.
Daily Strength W.O.D. – 18 MInutes (9 Rounds for weight)
Deadlift Primer and Strength
Every 2 Minutes on the 2 Minutes Complete the Following…
Set 1: 3 Deadlifts (Light Moderate) (60 – 65%)
Set 2: 2 Deadlifts (Moderate) (65 – 70%)
Set 3: 1 Deadlift (Moderately Heavy) (70 – 75%)
Set 4: 3 Deadlifts (Moderate) (65 – 70%)
Set 5: 2 Deadlifts (Moderately Heavy) (70 – 75%)
Set 6: 1 Deadlift (Heavy) (75 – 85%)
Set 7: 3 Deadlifts (Moderately Heavy) (70 – 75%)
Set 8: 2 Deadlifts (Heavy) (75 – 85%)
Set 9: 1 Deadlift (Very Heavy) (85 – 90%)
Log all 9 sets
Any set with more than 1 rep is meant to be accomplished unbroken. This is both a strength and primer for the short AMRAP today. The percentages are just a recommendation to better help you plan but if you don’t have a 1RM and want to go by feel, feel free to do so.
Check out the video on bracing and breathing in the deadlifts below to learn more about proper technique from a different perspective.
Deadlift (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
6 Bar Facing Burpees
2 Deadlifts (315/225)
Stimulus and Strategy:
The goal today is to perform at least 1 round per minute. Reduce the difficulty of the bar facing burpees and deadlift weight to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, allowing you to maintain unbroken sets for the majority of the workout or two fast singles.
Intended Stimulus
– 8 – 16 Sets (1 a Minute to 2 a Minute Athlete Dependent)
– Heavy but doable deadlifts
– Bar Facing Burpees in 15 – 20 Seconds
– Burpees will begin to break down the core/midline and increase the heart rate causing faster breathing. This will cause athletes to struggle with their bracing/breathing/inner abdominal pressure during deadlifts.
Deadlift Modifications
– Reduce weight
– Double Dumbbell or Kettlebell Deadlift
Step 1 (Beginner):
6 Burpees
2 Deadlifts (135/95)
Step 2 (Scaled):
6 Bar Facing Burpee Step Overs
2 Deadlifts (155/105)
Step 3 (Intermediate):
6 Bar Facing Burpees
2 Deadlifts (225/155)
Step 5 (RX+):
6 Bar Facing Burpees
2 Deadlifts (365/255)