FREE W.O.D. 8/9/10am Saturday 10/23/20


FREE W.O.D. 8/9/10am Saturday 10/23/20

***Coaches and members! (Coaches) Please always keep in mind that we may have several new faces. Treat our Saturday classes similar to a Learn to Crossfit, beginner class when teaching technique. The veterans of the gym will typically pick up something they haven’t heard in a while and it could really help them as well. (Members and Coaches) Please also make these new faces feel welcome! Let’s all remember our first time walking in! Thank you!

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban

To a certain extent, everyone understands the logic behind staying present. 
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.

The goal is to be better… today.

Conditioning WOD – 30 min cap

3 Rounds For Time:
600 Meter Run
6 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s bodyweight and barbell workout includes rounds of a popular benchmark: “The Chief”
  • 1 Round of “The Chief” is:
    3 Power Cleans (135/95)
    6 Push-ups
    9 Air Squats
  • These rounds of 3-6-9 are low-rep and alternate between muscle groups, which will allow you to maintain a fairly high intensity throughout
  • After finishing the 600 meter run, you’ll complete all 6 rounds of “The Chief” before beginning the next round of running
  • In total, we’ll complete just over a mile of running and 18 rounds of “The Chief”
  • Your score today is the total time it takes to complete the 3 rounds
  • We expect this piece to take between 18-25 minutes to complete


  • See “modifications” for running alternatives


  • Adjust the rep number or variation to allow for unbroken sets throughout


  • Choose a weight you could complete for 12+ unbroken reps when fresh
  • Within the workout, we’re looking for very fast singles or touch-and-go sets
  • This shouldn’t be a weight you’ll get stuck at, as a quick single should always be in the tank


  • With fast moving rounds of “The Chief”, let’s make sure to hold ourselves to a high standard regarding range of motion here

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Each
Active Samson Video
Single Leg Glute Bridges (Right) Video
Down Dog Video
Single Leg Glute Bridges (Left) Video
Push-up to Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-17:00]
Chest Stretch on Wall: 1 Minute Each Side

Wall Squats: 1 Minute

Front Rack Stretch: 1 Minute

Elbows Back
The elbows will be the focus on our two most challenging movements of the day. In the push-up, we want to send our elbows back during the descent at about a 45 degree angle off the body. They should track closer to the hips than they do to the shoulders in order to maintain a stable shoulder position and good leverage in the press. This prevents the elbows out, internally rotated in position that is often seen in this movement. We also want to get them BACK to lockout really quickly. Thinking about aggressively locking the elbows can help with reaching lockout at the top a little faster.

Movement Prep
Establish Elbows Position on Floor
4 Tempo Push-ups (2 Seconds Down)
4 Push-ups

Elbows High
In the power clean, let’s aim to get the elbows high in front of the bar to finish. It is common when trying to cycle cleans quickly to finish with the elbows more parallel to the torso. This position means we’re likely not supporting the weight effectively in the front rack with the core and legs. Instead, the strain is put on the lower back to hold the weight up. Try to get to the bar all the way on the shoulders like you’re going to squat clean the weight. *

Movement Prep
5 Pausing Power Cleans (3 Seconds in Front Rack)
5 Power Cleans
5 Power Cleans (Lighter Weight)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
100 Meter Run
1 Round of “The Chief”

STRATEGY + WOD [30:00-60:00]

  • Look to keep all 3 runs within about 10 seconds of each other
  • When you’re starting the initial run, imagine it’s the second or third run as you’re coming off 6 rounds of “The Chief”
  • This will allow you start the workout at a controlled speed and help you stay consistent over the three 600 meter efforts


  • During rounds of “The Chief” look to pace the power cleans or the air squats, but not both
  • This strategy keeps you moving forward while giving you somewhere to breathe
  • You can go with one of the following options:
  • Unbroken Power Cleans + Slow Air Squats
  • Singles on Power Cleans + Faster Air Squats
  • With a small number of push-ups and one of the other movements as the pacer, try to hold unbroken sets of push-ups throughout

* 750 Meters Row
* 600 Meter Ski Erg

  • 1800 Meter bike


  • 3 Double Dumbbell Power Cleans
  • 6 Single Dumbbell Power Cleans Video
  • 6 Odd Object Power Cleans Video


  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups