Buy In:

1 RM
Overhead Squat

In between sets, perform a box jump for height.

WOD:

“Chief”

5 Rounds 

3 Minute AMRAP

3 Power Cleans (135/95)

6 Push-Ups

9 Squats

Rest 1 Minute

Cash-Out:

Stretch

 

For today’s buy in we are going for a 1 rep max overhead squat.  After every overhead squat set, jump on a box.  Start with a small box so that you can work your way higher.  Raise the weight, and raise the height of the box. The goal is to find a max height box jump AND overhead squat.

For the workout we are doing a CrossFit Benchmark WOD.  This one was created to honor Navy Chief’s.  This workout consists of a 3 minute AMRAP with 1 minute of rest performed 5 times.  This WOD is short, but intense.  Pick a load that is light enough to hit between 3-5 rounds per set.

For the cash-out we are going to spend some time on some post workout stretching.  Focus on your hamstrings, quads, and glutes.

 Results: