23.09.02 “The Chief”

INTENDED STIMULUS

Perform 3+ rounds in each 3:00 AMRAP.

Keep all movements unbroken for as many rounds as possible.

Work for the entire 3:00. Don’t stop short.

RX

5 rounds of AMRAP 3:
3 power cleans (135/95 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

LEVEL 2

5 rounds of AMRAP 3:
3 power cleans (115/75 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

LEVEL 1

5 rounds of AMRAP 3:
3 power cleans (85/55 lb)
6 box push-ups
9 air squats
– Rest 1:00 between rounds.

SKILL WORK

Pre-workout:
On a 6:00 running clock:
Squat therapy
– Layer in a new point of performance every 1:00.
– Ask athletes to perform reps on your cue.

STRETCHING

2:00 Reach, roll, and lift

WHITE BOARD BRIEF

Target Rounds | 12+ Total Rounds

Today’s workout is a classic CrossFit benchmark. If you have previously completed this workout, recall your scores and challenge yourself to hit a PR today.

Prioritize constant movement over choosing movements that are more too challenging. Go for more movement and less resting.

The power clean weight should feel relatively light considering you will be performing around 40+ reps. Use a weight like you would for “Grace” or other light to moderately weighted barbell workouts.

Start each new AMRAP back at the power cleans. Keep track of total rounds and reps. At the end total up all rounds and reps.

Shoot to perform all movements unbroken for as many rounds as possible.