W.O.D. Wednesday 5/1/19


W.O.D. Wednesday 5/1/19

Hey family, you know the drill! Please help us daily use our business to give back!
Here is our new monthly cause!
This May, we are excited to partner with Soles4Souls to help provide shoes to people who need them.
Every 10 check-ins to CrossFit Republic on Facebook helps provide a pair of shoes to someone in need! The hashtag this month is #giveshoes.

Soles4Souls disrupts the cycle of poverty by creating sustainable jobs and providing relief through the distribution of shoes and clothing around the world. Headquartered in Nashville, Tennessee, the organization re-purposes product to supply its micro-enterprise, disaster relief, and direct assistance programs. Since 2006, they have distributed more than 35 million pairs of shoes in 127 countries and generated over $250 million in economic impact. A non-profit social enterprise, Soles4Souls earns more than 70% of its income and commits 100% of donations to programs.
If you want to learn more about Soles4Souls, you can check them out at www.soles4souls.org.
Thanks for checking in to help others!


“The privilege of a lifetime, is being who you are.” -Joseph Campbell

Beneath the surface, this quote brings two connected, but different thoughts:

One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?

Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.

Conditioning WOD – 25 minute cap

5 Rounds for time of…
5 Strict Handstand Push-ups (level ground or abmat/25s)
10 Strict Pull-ups
100ft Plate Overhead Walking Lunge 45/35
20 AbMat Sit-ups


  • Big focus is the strict movements
  • Should be able to complete in 1-2 sets when fresh.
  • Athletes with no goals of competing can complete 10 push-ups or 5 moderately heavy barbell or dumbbell strict press


  • Bumper plate overhead on the lunges
  • Set up cones 25 ft apart in middle of floor
  • Back knee must pass over line before turning around

While the first two movement are pretty strait forward, there are a couple things we can think about on each. The first is momentum in the lunge. Just like when we run, the goal is to move forward. As athletes step forward, they can aim to have a balance of a slight lean forward with the shoulders without an overly upright chest keeping the plate overhead, while maintaining a relatively vertical shin. This subtle lean keeps the wheels spinning instead of hitting the gas and breaks like we do with an overly upright chest. The transition to the next step here is smooth and not choppy.

As we step forward, we can also look to point the knees and toes straight ahead while keeping them within shoulder width. We don’t want to be so narrow that we’re walking on a tight rope, but the knees should stay within the frame of the shoulders.

While throwing the arms forward is common and effective, there is arguably more weight in the shoulders and upper trunk that there is in the arms. Still think about throwing the arms, but we can also add the shoulders into the mix. The more weight, the more momentum.

There is no wrong way to position the knees during the sit-up, but the different options provide slightly different feels. In both of these, the full range of motion is shoulders to ground in the bottom and shoulders forward of the hips at the top of each rep. When the knees are out in a “butterfly” position with the bottom of the feet pressed together, athletes will be utilizing less hip flexor and more abdominals. When the knees are in, with the bottom of the feet grounded, athletes will be utilizing both the abdominals and hip flexors. No right or wrong option. Athletes should choose the one that come most naturally.

STRICT HANDSTAND PUSH-UPS (must be level – just floor or abmat and 25s under hands)
Kicking Up to The Wall
Today is a good day to get athletes a little more comfortable on the wall. Whether they’ve never done it before or just want to get up there easier, there are a few things to take note of:

  1. Always keep the elbows locked. Pressing into the floor will prevent us from crashing down to the mat.
  2. Keep one leg straight and throw it towards the wall.
  3. Use the other leg to press through the floor
  4. The wall is there for support. As long as the elbows remain locked, the wall will catch you as long as the feet get there with enough momentum.
  5. Athletes getting up for the first time may benefit from setting their hands on the ground first
  6. Athletes who can get up consistently by setting their hands down first may benefit from kicking up from a standing position
  7. With each attempt, athletes will get a little more comfortable. It’s all about getting the reps in, making mistakes, and adjusting.

Back First
One small paradigm shift that may make the strict handstand push-up a little easier to complete is thinking about pressing through the back instead of the triceps. Just like we do in any other movement, we prefer to use the biggest muscles first before passing off to the smaller muscles. While the triceps are definitely involved, let’s focus on initiating the movement by pressing with the back.

Movement Substitutions
Reduce Reps
30 second inverted hold
10 Hand Release Push-ups
5 Dumbbell Strict Press (50s/35s) or 5 Barbell Strict Press (115/75)

Back First
Just like in the strict handstand push-up, we can also think about using the back instead of the arms. The arms are involved, but they aren’t the main movers. Initiate the movement with the back and finish with the arms. It’s the equivalent of sending the hips back first in the air squat and then bending the knees. It uses the big muscles first and then passes off to the smaller muscles.

Movement Substitutions
Reduce Reps
Banded Strict Pull-ups
Strict Ring Rows – body as parallel as possible


  • Take the total number (25) into account
  • How would you break these up when fresh?
  • Some options to take into consideration are below:
    1 Set: 5
    2 Sets: 3-2
    3 Sets: 2-2-1


  • Same idea here, but 50 is the total number
  • 5’s, 3’s, and 2’s will be the most common options
  • Options below:
    1 Set: 10
    2 Sets: 5-5 or 6-4
    3 Sets: 5-3-2 or 4-3-3
    4 Sets: 3-3-2-2


  • The more confident you are with the first two movements, the faster you can move here
  • For athletes who struggle with the first two, we can slow it down a touch here to ensure quality strict sets