The Chief WOD
Five rounds of 3-minute AMRAP: 3 power cleans (135/95lb), 6 push-ups, 9 air squats (1 minute rest after each round)
What is The Chief WOD?
The Chief WOD is one of the classic CrossFit benchmark WODs, where athletes have to complete five rounds of 3-minute AMRAP (as many rounds as possible) of 3 power cleans (135/95lb), 6 push-ups and 9 air squats. There is a 1 minute rest period after each of the five rounds.
Your overall score will be the total number of rounds and reps completed in the five rounds. Depending on your coach/box, you will either start each of the five rounds with the cleans or start the following round from where you finished the previous round.
The power cleans are the most challenging technical element of The Chief, however, scaling down the weight will hopefully make the movement relatively straightforward. Every movement should be done with speed and intensity, so keep that in mind when deciding on the weight to use. Speak to your coach if you need to scale push-ups and air squats.
Tips for The Chief WOD
- Work on your power cleans with a lower weight, getting comfortable with the movement and the front rack position.
- Find a speed and intensity you can maintain for all 5 rounds.
- Scale the weight on the power cleans if you’re unable to complete the 3 reps quickly.