Archive for category: WOD

Skill/ Conditioning

4 sets of 500m row

Rest as much as needed between sets

Score= slowest time

WOD

20min AMRAP

400m run

20 Pull-ups

1 Rope Climb

15 Burpees

1 Rope Climb

Strength

Squat Clean

5 @ 70%

3 @ 80%

1 @ 90%

1 @ 90%

1 @ 90+

WOD

7min AMRAP

7 Back Squats (185/105)

7 C2B

*must take weight from the ground.

Strength 1

15min to complete heaviest set of…

Snatch Complex

Snatch High Pull + Hang Power + Floating Squat Snatch + Snatch Balance

Strength 2

15min to complete

Clean and Jerk Complex

Power Clean + Hang Power + 2 Jerks

Strength

Front Squats

9-7-5-3-1

Work to a heavy set each time. Increase weight each set.

“The Chief”

5 rounds of 3min AMRAPs

With 1 min rest in between

3 Power Cleans (135/95)

6 push ups

9 Air Squats

Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008.

The original post said: “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 US 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.”

Tips and Strategy: Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down. 

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus: “The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.