7-4-20 The Chief

3
Jul

7-4-20 The Chief

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Sets:

100m Run

10 Abmat Sit-ups

5 Inchworm to Pushup

5 Active Spiderman

5 Hand Release Pushups

10 Tempo Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, 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.

After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds completed.

Good Scores for “The Chief”

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28+ rounds