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The Chief

P6 CrossFit – CrossFit

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Warm-up

1. Banded 5’s & Movement Prep/Activation and Increasing Heart Rate

2 sets (8:00 max)

10 wall angels

5 tempo air squats (2 sec down/fast up)

5 Inch Worms (sumo stance)

4. Barbell & Workout Prep

2 sets (empty bar)

4 Clean Grip Deadlifts

4 Muscle Cleans

4 Hang Clean

4 Power Cleans

into-

1 Set (fast):

2 Power Cleans (at workout weight) (touch’n go)

4 Push Ups

6 Air Squats

The Chief (AMRAP – Reps)

15:00-35:00

5 Sets

3:00 Amrap

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

SCALING

The Scaling aim is for you to move steady for the entire 3 minutes and have a consistent score each set.

Scaling option

5 sets

3:00 Amrap

3 Power Cleans (115/80)

6 Push-ups (elevated if needed)

9 Air Squats

Rest 1 minute between sets –

Record total reps each set/ Always restart back to power cleans for each amrap *

TARGET SCORE

Target number of Reps each set: 100+

Minimum number reps before scaling: 60

STIMULUS and GOALS

Today’s workout is a benchmark workout. Stimulus should be quick, fast work periods and you should utilize the 1:00 rest between rounds to recover as much as possible

WORKOUT STRATEGY & FLOW

Power Cleans: Loading should be light/moderate to moderate. Athletes should be able to touch and go barbell for at least the 4-5 sets of each amrap. Doing singles is only encouraged if you are making a very quick transition between all movements. Singles should not be done due to loading being heavy. Percentage should be under 50% of one rep Power cleanmax.

Pushups: Pushups should also be done unbroken for at least 3-4 sets each amrap. Try to avoid quick singles as long as possible.

Air Squats should be non-stop and make sure you reach below parallel and show full extension at the top. Move at a steady and controlled pace to keeps legs from blowing up and a high heart rate at bay.

Snatch 3×1

3 Rounds (All Singles)

3 Squat Snatches (65-75%)

2 Squat Snatches (75-85%)

1 Squat Snatches (85%+)

– rest 2-3 minutes between sets –

How to approach the lifts

The percentages are weight ranges to work in, Weights are heavy so make sure to go by feel

Record each set of 1 as your score for load

Each Round is 6 Snatches each set for a total of 18 Snatches

Snatches are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 3, 2, & 1 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don’t work till failure.

Make sure each weight feels good and looks good before adding

Example Sets

Set 1:

3 Squat Snatch 180#

2 Squat Snatch 205#

1 Squat Snatch 225#

-rest 2-3 minutes-

Set 2:

3 Squat Snatch 190#

2 Squat Snatch 215#

1 Squat Snatch 235#

-rest 2-3 minutes-

Set 3:

3 Squat Snatch 200#

2 Squat Snatch 225#

1 Squat Snatch 250#

Based off of a 275# Snatch

Box Squat (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.

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