We are programming a Hero WOD today. The Chief is essentially 5 mini AMRAPS, each lasting 3 minutes, with a 1 min rest in between. With small reps for each movement, the athlete should be able to keep moving and push a high pace even during the last 3 minute AMRAP. This WOD will also test your ability to recover during that 1 minute rest. Make sure you record the number of rounds for each AMRAP and see if your score drops significantly from the first AMRAP to the last. Here is an excerpt from CrossFit Main regarding this workout:
“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”
CrossFit Alloy WOD for 4/14/2016:
Core:
Tabata:
Lying Hollow Holds
MetCon:
“The Chief”
AMRAP 3 Minutes:
3 Cleans (135/95#)
6 Pushups
9 Squats
Rest 1 minute; Repeat 5x
Post Rounds for Each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 3 Minutes:
3 Cleans (115/75#)
6 Pushups
9 Squats
Rest 1 minute; Repeat 5x
Brass:
AMRAP 3 Minutes:
3 Cleans (95/65#)
6 Pushups (knees)
9 Squats
Rest 1 minute; Repeat 5x
Bronze:
AMRAP 3 Minutes:
2 Cleans (75-55/55-35#)
4 Pushups (knees)
6 Squats
Rest 1 minute; Repeat 5x
Steel: 4 rounds/ 4 rds/ 4 rds + 9/ 4 rds/ 4 rds + 14
Welcome to 6:15 am, Gloria!
I freaking LOVE “The Chief” and I missed it … Any takers for a make-up on Sunday?