WOD
 | Mon, Jul 22 2024 |  |
 | Welcome: Diggity |
| CrossFit 20240722 | The Chief | Upper Body Strength 20240722 | Other Results |
CrossFit 20240722
(No Results Tracked)
WARM-UP:
200m walk
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
3 sets: 20 on/10 off
Push-ups
Air squats
SEE 'THE CHIEF' TAB FOR WOD WARM-UP & BENCHMARK WOD
STRETCHING:
1:00 double-forearm stretch
1:00 seated hamstring stretch
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The Chief
(Rounds,  Hero WODs)
WOD WARM-UP: 3 sets
3 touch-and-go power cleans
1 round:
3 power cleans
6 push-ups
9 air squats
BENCHMARK HERO WOD - THE CHIEF
5 rounds of AMRAP x 3mins
3 power cleans (135/95)
6 push-ups
9 air squats
– Rest 1:00 between rounds
Rx2 115/75
Rx3 75/55, 6 elevated push-ups, 9 air squats
INTENDED STIMULUS
The Chief is in honor and recognition of all past and present CPOs
At least 1 round per minute; advanced athletes aim for 25-30+ total rounds
Unbroken power cleans
Push-ups in :30 or less each round
Air squats in :20 or less each round
| 100% | | | | 0% |
| 1st | 19.02 | Amelia Mon, Jul 22, 2024 | | 2nd | 18.0 | Erandi Mon, Jul 22, 2024 | | 3rd | 13.0 | Diggity Mon, Jul 22, 2024 | | 1st | 15.17 | James H Mon, Jul 22, 2024 | | 2nd | 12.3 | Derrick Mon, Jul 22, 2024 | | 3rd | 10.0 | Jose B Mon, Jul 22, 2024 |
| Brook | 25.11 | 20# | | Wake | 21.04 | 25# | | Amelia | 19.02 | 1st 75# | | Tracy B | 18.12 | 65# | | Erandi | 18.0 | 2nd 55# | | Joanie | 17.07 | 65# | | Tony | 16.03 | 115# | | James H | 15.17 | 1st Rx2 | | Diggity | 13.0 | 3rd 15# | | Derrick | 12.3 | 2nd 95# | | Gayle | 10.04 | 55# | | Jose B | 10.0 | 3rd 65# |
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Upper Body Strength 20240722
(Check In)
200m walk
2 sets:
-5 inch worms
-10 push-ups
-10 banded strict press
-30 jumping jacks
-100m run
Strict Press:
MAX DAY
-20 Minutes to find 1RM
Superset 1: 3 rounds
-10 Dumbbell curls
-10 Overhead tricep extension
Superset 2: 3 rounds
-12 Tricep pull-downs
-12 Dumbbell hammer curls
Finisher:
-thunder chin ups
Stretching:
-:60 cross-body shoulder stretch
-:60 tricep stretch
-:60 child's pose
| 0% | | | | 0% |
| Tony | Yes | | | Coach A | Yes | | | Phil | Yes | 92# PR | | Coach J | Yes | | | Aaron D | Yes | |
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