Workout of the Day

The Chief

Written By Charleh Knighton  |  Weightlifting 

Max Rounds in 3 minutes:
3 Power Cleans
6 Push-Ups
9 Squats

♀ 95 lbs ♂135 lbs

Rest 1 minute. Repeat for a total of 5 cycles.

WODprep Strategy Top Tips:

How quickly can you recover between pieces? Well, today, we’re going to find out. If you’ve been focusing on recovery outside of the gym, and workouts that involve barbell cycling, then you’ll do great. If not, this may be a shock to the system.

Barbell cycling is unique to CrossFit and comes up time and time again in competitions such as the Open. 1 minute isn’t a long time, so to establish what pace you need to go at (and avoid redlining), practice one round to time yourself and work out how many rounds you’ll do in 3 minutes. That will give you an idea of how fast you need to go to complete all 5 cycles.


Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Download our free shoulder warm up
Watch our full shoulder mobility playlist on YouTube
Watch our full OHS playlist on YouTube 

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