W.O.D. Friday 4/2/21


W.O.D. Friday 4/2/21

Who’s coming to cheer on our Special Olympic Athletes!

You won’t be disappointed as their performances and smiles brighten up the room.😊

This Saturday the 3rd, is their state qualifier for the Special Olympics Summer State Games!

Located at our gym CrossFit Republic, opening ceremonies are at 11:45am, with lifting starting at noon! Be there!
Event Page – https://www.facebook.com/events/310768703732627

#SpecialOlympics #Fitness4Everyone #StrongHearts

Front Squat Cycle (Maintenance Day) – 12 minutes

Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets)

*If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle
*Monday will be 6 x 6… rest up.

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Conditioning WOD – 20 minutes

On the 4:00 x 5 Rounds:
14/10 Calorie Row, 12/9 Bike or Ski, 200m Run (your choice)
10 Alt. Pistol Squats or 20 DB Goblet Squats 50/35 (both RX)
6 Power Clean and Jerks (115/85)
2 Bar Muscle Ups

*Scale Bar muscle ups with 6 of any pullup variation (challenge yourself)

WORKOUT BRIEF [0:00-5:00]

  • After completing the 4 movements, athletes will rest with whatever time remains
  • New rounds begin on the [0-4-8-12-16]
  • These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest
  • The score is the slowest of the 5 rounds


  • Choose a light to moderate weight that can be cycled in 1-2 sets per round
  • This shouldn’t be a weight that requires single reps

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minutes Easy

30 Seconds Each
Lateral Squats Video
Glute Bridges Video
Single Leg Glute Bridge (Right) Video
Single Leg Glute Bridge (Left) Video
Glute Bridge Walkouts Video
Wall Squats Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-18:00]
Wall Twist: 1 Minute Each Side

Single Arm Lat Stretch on Wall: 1 Minute Each Side

TEACHING [18:00-30:00]
Shoulders, Hips, and Heels

  • We’re going to focus on three body parts today: the shoulders, the hips, and the heels
  • Let’s make it a goal to keep the heels on the ground throughout the whole squat
  • From there, at the top of each rep, aim to pull the shoulders back and bring the hips forward
  • This brings us to a full standing position to finish each rep

Movement Prep

  • 5 Pausing Air Squats (3 Seconds in Bottom)
  • 5 Air Squats
  • 5 Goblet or Pistol Squats

Shoulders, Hips, and Heels

  • Like our other movements, let’s aim to keep the heels grounded in the clean and the jerk for maximum balance and power
  • They can come up as a follow through of triple extension, but keep them glued to the floor until we open the hips hard
  • From there, we’ll focus in on two parts specifically on the clean
  • Check out the Daily Video for more on the below points:
  • Set-up Position: Hips positioned above the knees with shoulders on top of the bar
  • Off the Floor: Hips and shoulders move together until the bar passes the knees

Movement Prep

  • Establish Set-up Position
  • 30 Seconds Bottom Half Deadlifts (Mid-Shin to Knees)
  • 5 Hang Power Clean + Push Press
  • 5 Power Clean + Push Jerk

STRATEGY + WOD [35:00-60:00]

  • With your score being the slowest of the 5 rounds, look to stay consistent across the board today
  • The stations that will have the biggest impact on your round times are the machine and clean and jerks
  • Move at a steady pace on the squats that allows you to drive hard with the legs on the machines each round
  • Get the machine started quickly, then settle into something moderately fast
  • Once to the barbell, see if you can go for as many unbroken reps as you can
  • If you’re not able to hold on for all 6, immediately transition to quick singles
  • Even in this case, you’re already pretty deep into the total set
  • Write down your score and focus on getting your heart rate down during the rest between rounds


  • 10 Double Dumbbell Clean and Jerks

Extra Work (before or after class)

Core (2 options)


4 Rounds:
:20 Seconds weighted abmat situps
:10 Seconds Rest
:20 Seconds Hollow hold
:10 Seconds Rest

Directly Into…

4 Rounds:
:20 Seconds Superman extensions
:10 Seconds Rest
:20 Seconds Superman Arch Hold
:10 Seconds Rest


4 Rounds:
:20 Seconds GHD Sit-ups
:10 Seconds Rest
:20 Seconds GHD Face Up Hold (body at parallel looking at ceiling)
:10 Seconds Rest

Directly Into…

4 Rounds:
:20 Seconds GHD Hip Extensions
:10 Seconds Rest
:20 Seconds GHD Hip Extension Hold (body at parallel looking at ground)
:10 Seconds Rest