07.21.2021 "The Chief"

Warm Up
8:00 continuous pace
5 dual KB/DB deadlift
5 dual KB/DB clean
5 dual KB/DB press
5 dual KB/DB front squats
50 feet dual KB/DB carry- racked, overhead, or at your side


WOD
The Chief
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Beginner
Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

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 (080914).

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.”

 Cool Down

1:00 each side low dragon stretch

1:00 heel sit

1:00 seal pose

03.29.19

Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 KB swings




Primer:
2 rounds of:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

then barbell warm up for cleans

Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 reps

WOD
The Chief

3:00 AMRAP
3 hang power cleans 135/95
6 push ups
9 air squats

Rest 1:00. Repeat for a total of 5 cycles


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."