Help keep your group healthy and happy!
5
-
6
minutes warming up
15
-
18
minutes working out
"Chief" is also another classic CrossFit benchmark workout that we're putting our own spin on. Today, you'll be using the same weight for all the weighted movements so pick a weight that feels moderate, specifically on the power cleans which will give you a good gauge of a working weight for the rest of the movements. We have three types of shoulder presses today, some that get more challenging as far as coordination goes, so take your time on those movements. Conversely, speed it up with the body weight movements to keep the pace going.
Do this workout live with an attentive and entertaining coach!
For Time:
9 Strict Press
3 Rounds of "The Chief"
15 Push Presses
3 Rounds of "The Chief"
21 Push Jerks
3 Rounds of "The Chief"
1 Round of "The Chief" = 3 Power Cleans + 6 Push-ups + 9 Air Squats
How this madness works:
3...2...1.. GO!
9 Strict Presses
3x
3 Power Cleans
6 Push-ups
9 Air Squats
Then
15 Push Presses
3x
3 Power Cleans
6 Push-ups
9 Air Squats
Then
21 Push Jerks
3x
3 Power Cleans
6 Push-ups
9 Air Squats
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Press/Jerks/Cleans:
- Adjust load.
Push-ups:
- First, reduce to 3-4 Push-ups on toes.
- Next, perform Push-ups on knees for 6 reps, then reduce to 3-4 reps.
Squats:
- Adjust to 6 reps.
- Option to use a chair to sit to for support/balance.
Option to use a pair of DBs, barbell, or a backpack on all movements.
Have a question? Chat with your coach.
✅ One weight option for all the pressing movements and power cleans. Should be a moderate weight where you may struggle a bit on the presses but the other movements should be totally doable. Power cleans should be unbroken, push presses, and push jerks may be broken up due to fatigue.
⏱ Clock set to stopwatch. Record your time of completion.
5-10-15 reps of each:
Deadlifts
Strict Press
Air Squats
Plank Hold, Hands (seconds)
*Perform 5 of each movement, then 10, then 15, then done!
5
-
6
minutes warming up
15
-
18
minutes working out
"Chief" is also another classic CrossFit benchmark workout that we're putting our own spin on. Today, you'll be using the same weight for all the weighted movements so pick a weight that feels moderate, specifically on the power cleans which will give you a good gauge of a working weight for the rest of the movements. We have three types of shoulder presses today, some that get more challenging as far as coordination goes, so take your time on those movements. Conversely, speed it up with the body weight movements to keep the pace going.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pressing Family
Press Family
Press Family
Pushing Movements
It's All in the Hips
Squat Family
