7.20.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/19/2017 wod

Context: Mental Toughness

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) power clean, or perform 3 reps on the minute for 6 minutes at 50-60%

Strength: none

Super Set: none

Metabolic Conditioning: “The Chief”

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

For max rounds

Max rounds in 3 minutes of:

3 Power Cleans (Health: 55lb / Athletic*: 95lb / Performance: 135lb)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles (five, 3 minute AMRAPs)

For each cycle start where you left off. Log total rounds

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:  16-28 rounds, about 4-5 rounds per 3 minute ‘cycle’.

Coaching Tips: Try to do these in unbroken sets if possible.  If the cleans get challenging, drop to singles.  Push the pace on the transitions because of the 1 min rests.  Don’t let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep!  Primarily, no sagging push-ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

‘Cash Out’:  none

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