Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Movement Primer
Work through the following sets of Power Cleans, Push-ups & Air Squats to prime movement patterns and sound mechanics for the today’s Benchmark WOD “The Chief”.
VS 8:00 (4 x 2:00)
2 x Power Cleans
4 x Push-ups
6 x Air Squats
Post scores to comments.
“The Chief”
Complete as many rounds & reps as possible during each three minute interval of work. Rest one minute between rounds; Begin each 3:00 AMRAP over from the beginning,
5 x 3:00 AMRAP x 1:00 Rest
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with 3 x Power Cleans.
Post 5 scores, one for each of the 3:00 AMRAPs, to comments.
The Background/Story behind “The Chief”, a CrossFit Benchmark & Hero WOD:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.
This narrative continues next week when we run through “The Gunny” Benchmark & Hero WOD.
