Friday, 31 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER WEIGHTLIFTING
1) Rack Delivery (Scarecrow Muscle Clean)
:  1 x 5 with empty bar, 1 x 5 - light; weight by feel.
2) Scarecrow Clean
:  2 x 5 - light; weight by feel.
1 x 5 @ 75% Clean 1RM
1 x 3 @ 85%
1 x 1+ @ 95%

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Clean Pulls + 1 Squat Clean + 1 Split Jerk
 @ 60% Clean 1RM

• Clean pulls are the first and second pulls of the Clean only.  If you watch the linked video, you see this is not a High Pull.

CONDITIONING
"The Chief"
Max rounds in 3 minutes:

3 Power Cleans, 135/95#
6 Push Ups
9 Air Squats
- Rest 1 minute.  Repeat for a total of 5 cycles.

• Scale Power Clean weight as needed.  Post rounds completed for each of the 5 cycles.

From crossfit.com:  “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer.  Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities…  we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs.  Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”