Today’s workout of the day, "The Chief," is our second benchmark workout of November. Benchmark WODs are named workouts that are performed by people across the world to compare their fitness levels to each other and to measure their personal progress.
“The Chief” was originally posted on the CrossFit Main Site on September 14, 2008. Their post read, “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to 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."
“The Chief” consists of five 3-minute AMRAPs separated by a one minute rest between each round. “AMRAP” stands for “As Many Rounds or reps As Possible.” The goal today is to complete as many rounds of 3 power cleans, 6 push-ups, and 9 air squats during each 3-minute interval as you can. Rest for one minute between each of the five intervals, and start at the beginning with 3 power cleans each time, no matter where you finished the last round.
If you are using the SmartWOD app, follow these steps to time today’s workout:
(1) Press “AMRAP”.
(2) Select “3” in the box, so that the screen reads “As many rounds as possible in 3 minutes."(3) Click on the plus sign beside “Add multiple AMRAPs”.
(4) Select “1” in the box beside “Rest” and “3” in the box beside “minutes”.
(5) Click on the plus sign beside “Add another AMRAP".
(6) Repeat steps 4 and 5 until you have created 5 AMRAPs.
Alternatively, you can set a running clock for 19 minute and watch for the working periods and breaks.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
The Chief
Rx:
Five 3-minute AMRAPs in 19 minutes:
3 power cleans (135lb, 95lb)
6 push-ups
9 air squats
*Rest 1 minute between rounds
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. Modifications for the movements in today’s WOD are discussed in the links at the bottom of this post. Pick a variation that is right for you. You will get a good workout no matter which options you choose! A beginner’s version of today’s WOD could look like this:
Scaled 1:
Five 3-minute AMRAPs in 19 minutes:
3 dumbbell power cleans or dumbbell hang power cleans (8lb, 5lb)
6 wall push-ups
9 air squats to plyo box
*Rest 1 minute between rounds
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Five 3-minute AMRAPs in 19 minutes:
3 power cleans (95lb, 65lb)
6 kneeling push-ups
9 air squats
*Rest 1 minute between rounds
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the number of reps you complete during today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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