W.O.D. Friday 7/10/20


W.O.D. Friday 7/10/20

Our next “Learn to CrossFit” class starts this coming Monday the 13th at 6:30PM!
Come join others new like you, learn the fundamentals, and build a foundation in your fitness before joining the regular group classes!
Our gym is for everyone no matter your current lifestyle or background. You won’t find a more encouraging atmosphere. Have no regrets and start your fitness journey with CFR!
RESERVE YOUR SPOT NOW and call 732-5433 or visit our website at www.crossfitrepublic.com.
#Fitness4Everyone #QualityOfLife #CFRCommunity

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Conditioning WOD – 15 min cap

3 Rounds for time of…
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll prepare for the Hang Squat Cleans in our conditioning piece by building to a heavy single beforehand
  • “Dirt Nap” is a repeat workout last completed on 5.22.19
  • In this couplet, we have a short-range sprint effort
  • Scores for the last time this workout was completed ranged from 4-10 minutes


  • Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
  • Barbell weight selection is the most important piece of getting the right stimulus
  • Choose a weight that you are confident in completing with 1 just break during the workout
  • If you’re on the fence, go with the lighter option and cycle big sets


  • For the lateral barbell burpee, you can jump-up or step-up out of the bottom
  • A two foot takeoff over the bar is prescribed
  • You do not have to stand to full extension when jumping over the bar

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans Video

Lateral Squats Video
Push-up to Down Dog Video

Glute Bridges Video
Mountain Climbers Video

Glute Bridge Walkouts Video
Frog Hops Video

Slow Air Squats
Slow Burpees

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 – 15:00]
Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds


Meet the Bar
Our focus today on the hang squat clean is to meet the bar with your shoulders in the turnover of the clean. A common problem with this movement is when athletes let the bar crash onto them in the turnover. In this scenario, the bar falls into the front rack instead of the bar and shoulders connecting softly. This crash of the bar can lead to a loss of position and poor timing out of the squat.

It’s common to want to get under the weight quickly in a squat clean, especially when the weight gets heavy. However, absorbing the weight instead of diving underneath it is ideal. Keep that in mind during the strength portion and during the conditioning portion of today’s class. Absorb the weight of the barbell instead of crashing into the bottom.

Movement Prep
With Empty Bar:
5 High Hang
5 Hang Power Cleans
5 Front Squats
5 Hang Power Cleans + Front Squats (Catch in Quarter Squat, Pause, Then Front Squat)
5 Hang Squat Cleans

With Light Weight:
3 Hang Power Cleans + Front Squats (Catch in Quarter Squat, Pause, Then Front Squat)
3 Hang Squat Cleans

Drop Fast
Unlike the barbell, we do want to dive down fairly quickly in the lateral barbell burpee. The goal here is to let gravity do most of the work for us on the way down. Controlling the descent too much with the upper body can add up over the 45 total reps. Stay low over the bar, flop down to the ground, and then do the real work on the way up.

Movement Prep
5 Lateral Barbell Burpees

HANG SQUAT CLEAN [25:00 – 40:00]

  • We’ll have 15 minutes to build to a heavy single hang squat clean
  • As a reminder, we’ll deadlift the bar up to full extension to establish the hang position first
  • After briefly pausing at full extension, we can begin the rep
  • At the lighter weights, we can work on cycling multiple reps at a time to warm-up
  • As the weight gets heavier, consider just completing 1 rep per set


  • Double Dumbbell Hang Squat Cleans (15 Reps)
  • Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
  • Medicine Ball Squat Cleans (30 Reps)
  • Wallballs (30 Reps)
  • Jumping Air Squats (45 Reps)


  • Lateral Dumbbell Burpees
  • Regular Burpees

PRACTICE ROUND [40:00 – 45:00]
1 Round
With Workout Weight:
4 Hang Squat Cleans
4 Lateral Barbell Burpees

STRATEGY + WOD [45:00 – 60:00]

  • Although a short-range sprint, we still need to pace the burpees relative to our conditioning
  • What is more important than cycling the burpees quickly is the need for large sets on the barbell
  • We aren’t going to stop on the burpees, but we absolutely can stop on the barbell
  • A good mindset on this station is to try and get a little faster with each round
  • This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans


  • One break on the barbell is ideal from the beginning
  • Your options include (8-7) (9-6) (10-5)
  • Cycling big sets does not mean you have to move like your hair is on fire
  • What will likely be more beneficial is trying to move as efficiently as possible through each rep
  • Smooth, controlled movement allows you to stay composed during these large ranges of motion
  • Good movement also allows you to slow down your breathing and maintain a steady rhythm