CrossFit Now – CrossFit
WOD
“Fifth Wheel” (3 Rounds for reps)
“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief”
Max Calorie Bike or Row
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief”
Max Calorie Bike or Row
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief”
Max Calorie Bike or Row
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
RX+-M- 115/135/155#, W- 85/95/105#
RX -M- 95/115/135#, W- 75/85/95#
50-59-M-85/105/125#, W-65/75/85#
60+-5/4/3 Rounds of Chief, M- 75/95/105#, W- 55/65/75#
Basics-4 AMRAP- 3 Rounds of Chief each time. PVC/BB
DESCRIPTION
Working fast paced intervals in this 5-minute on, 5-minute off style workout
After finishing the listed rounds of “The Chief”, complete max calories on the bike
Your score for each round will be the total calories accumulated on the bike
1 Round of “”The Chief””:
3 Power Cleans
6 Push-ups
9 Air Squats
POWER CLEAN
The power clean weight will increase with each AMRAP while the total rounds decrease
Choose your weights based on the following recommendations:
First AMRAP: Touch-and-Go Sets Throughout (Light Weight)
Second AMRAP: Ability to Touch-and-Go or Very Quick Singles (Moderate Weight)
Third AMRAP: Likely Quick Singles Throughout (Moderately Heavy Weight)
With short interval windows, it’s better to be conservative with weight selection if you’re on the fence to keep moving the whole time
PUSH-UPS
Choose a number or variation that allows for unbroken sets throughout
AFTER PARTY
MOFO SPU WSU (2 Rounds for reps)
Alternating On the Minute x 20:
Minute 1: Strict Pull-ups
Minute 2: Weighted AbMat Sit-ups
Pick a Number to Hold On the Minute
*Score is lowest of Pull Ups and
Lowest of Sit Up
RX+- Strict Pull Ups
RX- Kipping Pull Ups
M1- Jumping Pull-up
M2- RIng Rows