CrossFit Now – CrossFit
WOD
“Get Low” (Time)
“Get Low”
3 Rounds:
400 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
27 min Time Cap
RX+-135/95#
RX -115/75#
50-59-75/55#, PU on knees
60+ -65/45#, 200m Run, PU on knees
Basics-200m Run, 2 Rounds of Chief with PVC/BB, PU on knees
DESCRIPTION
* Today’s bodyweight and barbell workout includes rounds of a popular benchmark: “The Chief”
* 1 Round of “The Chief” is:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
* These rounds of 3-6-9 are low-rep and alternate between muscle groups, which will allow you to maintain a fairly high intensity throughout
* After finishing the 400 meter run, you’ll complete all 6 rounds of “The Chief” before beginning the next round of running
* In total, we’ll complete 3/4 of a mile of running and 18 rounds of “The Chief”
* Your score today is the total time it takes to complete the 3 rounds
* We expect this piece to take between 18-25 minutes to complete
PUSH-UPS
* Adjust the rep number or variation to allow for unbroken sets throughout
POWER CLEANS
* Choose a weight you could complete for 12+ unbroken reps when fresh
* Within the workout, we’re looking for very fast singles or touch-and-go sets
* This shouldn’t be a weight you’ll get stuck at, as a quick single should always be in the tank
AIR SQUATS
* With fast moving rounds of “The Chief”, let’s make sure to hold ourselves to a high standard regarding range of motion here