GROUP PREP:
3 min Cardio
5 Burpees
10 Slow Air Squats
15 Russian Kettlebell Swings (Light Weight)
Barbell Warmup + 5 Power Clean + 5 Squat Cleans
STRENGTH:
Clean Cycling (choose either squat clean or power clean)
1 Round:
AMRAP 20 Seconds: Max Reps @ 70%
• Rest 40 Seconds –
AMRAP 30 Seconds: Max Reps @ 75%
• Rest 30 Seconds –
AMRAP 40 Seconds: Max Reps @ 80%
• Rest 1:20 –
STIMULUS
• Working barbell cycling in the opening piece of the day
• As the work time increases, so will the percentage on the barbell – which is based off your 1RM Power Clean
• Use one barbell and change out the weights during your rest period
• These reps do not have to be completed ‘touch and go’
WOD:
AMRAP 20:
1 Round of “The Chief” (135/95)
200 Meter Run
2 Rounds of “The Chief” (135/95)
200 Meter Row
3 Rounds of “The Chief” (135/95)
200 Meter Ski
*Continue To Add (1) Round Until Cap
• 1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
STIMULUS
• Today we’ll work through 200 meters and rounds of the Hero Workout “The Chief”
• The barbell weight should be something you can cycle for unbroken sets, but may opt for quick singles during the workout
• Choose a push-up rep number or variation that you can complete in 1-2 sets each round
MOBILITY:
Straddle Stretch: 2 Minutes
Figure Four Stretch: 1 Minute Each Side
Active Front Squat Bottom Hold: 1 Minute
CrossFit Reserve 