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The Chief

P6 CrossFit – Online Programing

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Warm-up

3 Rounds:

5 Push Ups to Downward Dog

10 Cossack Squats (Total)

5 Dynamic Squat Stretch

The Chief Bodyweight (AMRAP – Rounds)

4 Sets:

3:00 AMRAP

3 Burpees

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps are going to go quick! Aim for unbroken reps as long as you can!

The compounding effect of burpees and push ups will add up on the arms – be aware of this!

Recover as best you can on the air squats.

The Chief Minimal (AMRAP – Rounds)

4 Sets

3:00 AMRAP

3 Double Dumbbell Power Cleans (50s/35s)

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps are going to go quick! Aim for unbroken reps as long as you can!

The compounding effect of the dumbbell power cleans and push ups will add up on the arms – be aware of this!

Recover as best you can on the air squats.

Accessories

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

Bonus-Strectching

2:00 Couch Stretch (Each Side)

10 Downward Dog to Upward Dog Transitions

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