WEEK FREE! – W.O.D. Friday 1/3/20


WEEK FREE! – W.O.D. Friday 1/3/20

To all those wanting to try CFR!

From Monday December 30 – Saturday January 4th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! 😍

Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below)

Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 6th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! 💪
Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!”

#Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic

Strength – 15 minutes

Find a heavy 5 rep push press

Athletes will team up on racks to build to their heavy set of 5. Completing sets of less than 5 reps is recommended when building up. Somewhere between 2-3 reps will get athletes sufficiently prepared before they arrive at a weight that they would like to complete for 5 reps. Looking to only complete 2-3 sets at 5 reps total.

The push press is the focus of this two part workout. Athletes will first build to a heavy set of 5 before choosing a weight in the workout that they could complete 20+ repetitions unbroken when fresh. In the conditioning, the reps will continue to increase by 2 reps until the 12 minutes is up. There is no need to stand to full extension on the box overs.

The two common overhead movements that involve the legs are the push press and the push jerk. The push press involves athletes driving the weight from the shoulders to overhead with no re-bend of the knees. The push jerk involves the same motion, except this time athletes can re-bend the knees to receiving the weight. When athletes get tired during the push press, you’ll often see them re-bend the knees, as that is path of least resistance once the upper body tires. There is place for both movements, but today let’s make sure that all reps are push presses and not push jerks.

As many reps as possible in 12 minutes of…

2 Push Presses 115/85
2 Pullups
2 Box Overs 24/20
4 Push Presses
4 Pullups
4 Box Overs
6 Push Presses
6 Pullups
6 Box Overs

…and so on increasing by 2’s time is up…

*Scale Pullups 1:1 with jumping or banded and 2:1 with ring rows.
*If new athlete or first timer, please monitor their pullups as the kip will be new to them or just have them complete the ring row

Knees Out
On both the jump and the land of the box jump over, we can look for the knees to track out. While they do not need to be excessively driven out, we do not want them to cave in. Knees out instead of knees in uses more muscles, creates more power, and keeps the joint in a safe position.

Stay in the Box
In this workout, there is the box we are jumping on and the imaginary box on either side of the box that can help keep us on track. It is common to see athletes go for a long walk after completing a box over. This walk is more mental than physical. Let’s beat the box and not let the box beat us. Stay close to that thing. Even if you are resting, stay within an arms length of the box to win that mental and physical battle. Athletes are more likely to get the work done faster if they are close, just like athletes are more likely to get work done if they stay at their desk instead of wandering around the office.

Push Press
Our focus today is controlling the descent on the dip. When the dip is rushed, the bar sometimes loses contact with the shoulders. Other issues include weight shifting to the toes and torso dropping forward. Going slower on the dip than on the drive better enables athletes to keep the heel down and chest up.

Keeping the heels down is important for balance, but also in getting a good drive into the bar. Athletes can focus on keeping the heels on the ground until the hips and knees extend. They will likely come off the ground a little as a follow through to the extension, but should stay grounded until that happens.

The work that counts is the work that isn’t shown on the screen. The double digit rounds is where the workout truly begins. There is more reps in the rounds of 10 and 12 together than there is in the rounds of 2, 4, 6, and 8 combined. Athletes will likely want to control the tempo on the rounds of 2’s through 8’s to be able to thrive in the double digit rounds. If athletes had to pick a movement to break up more than the other, it would be the pullups over the push press. Getting back on the pull-up bar is quicker than cleaning the barbell back up to the shoulders. Planning to break the pullups and/or push press into 2-3 planned sets come the double digit rounds will keep athletes moving forward for the majority of the 12 minutes.