Workout
4 RFT
50 Double unders
3 rounds of “The Chief” (on steroids)
^1 round is 3 Power cleans (155/105), 6 push ups, 9 air squats
Rx+ – 185/125
**I’m a big fan of the workout “The Chief”. I love the movements, the rep scheme, the time domain, the weight of the barbell, and overall the challenge of the workout. This is one of my personal benchmark workouts. And I love double unders, too. Combining these two is like peanut butter and chocolate — it *has* to be good!
And this will be a good challenge – the skill of double unders, the strength of power cleans, the simplicity of basic body weight movements, and the ability to do them all quickly.
I wanted to make the power cleans a little more challenging. After last week’s 1 clean/2 jerks workout at 185/125, this should feel a touch easier since we’re not going overhead. This might be a possible Rx+ option for some people, too. I think 155/105 should be do able for touch’n’go for the first round or two, or at least touch and ‘stay close to the bar’. At least that’s *my* plan. If you know you’re slow on the double unders, or you struggle to do the push ups with good form, maybe scale the weight on the power cleans so you can focus on the other movements. No one movement here should slow you down or hold you back.
Daily Read – The CrossFit Archives
Metabolic Conditioning – Greg Glassman, June 2003