FREE WEEK! W.O.D. Wednesday 12/30/20


FREE WEEK! W.O.D. Wednesday 12/30/20

Alright who is gonna join our CrossFit Republic Family?!🙏Our next Learn to CrossFit class starts January 4th at 6:30 pm! If you can’t make it just call 732-5433 or visit and shoot us a message and we will get you plugged in!👍

See you soon!


Conditioning WOD

For Time, work up to 20-20 then back down:
5-10-15-20-20-15-10-5 reps of…
Overhead Stationary Lunges 75/55 R/L=2 OR Plate overhead for new athletes
Toes to Bar OR Abmat Situps for new athletes

Option for anyone new for the Week Free –
*Plate Overhead at any weight OR no weight and just complete stationary lunges.
*Abmat Sit-ups instead of toes to bar

Current members- scale toes to bar with either knees high as possible OR abmat situps

With barbell or plate overhead (or no plate), extend arms overhead locked out and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep. Each step counts as 1 rep. Scale range of motion as needed based on your abilities. If you cannot touch your knee, consider using a lighter weight overhead or no weight at all.

Head Up
In the finish position of the sit-up, similar to the catch position of the row, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground, reaching their head up towards the ceiling will bring their shoulders down and back into a more neutral position.

Knee Position
The reason we use the AbMat for sit-ups is because the shape allows for full extension and full flexion of the abdominals, something that is not possible in the crunch or regular sit-up. The correct position of the AbMat is to have the thicker side facing the athlete with a small gap between the lower back and the AbMat. If we are looking to get the most out of the abs, placing the heels on the ground with the knees spread wide in the diamond shape, reduces the use of the hip flexors. This is more of a true AbMat sit-up than placing the feet straight out front, although either way is acceptable for today’s workout.

Extra Work 1

Box Squats
7 Sets of 2

-Set Box Just Below Parallel
-Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets
*Score is your 60% , 65%, 70% loads

Extra Work 2

Skill Work

4 rounds not for time – Superset A, B, C, and repeat

A. 5 Weighted Strict Pullups (place KB on toe or DB in legs)

B. 10 Pistol Squats (scaling variations video –

C. 25′ Handstand Walk or 3 Wall Walks