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Components
The Chief
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Sunday - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
Partner Style, Mirror One Another Through the Full Warm-up…
AMRAP x 10 MINUTES
400m Run (run together)
10 Air Squats
10 KB Swings
5/5 KB Push Press (Left/Right)
5 Burpees
*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…
10/10 Alternating Groiner Stretch
20 Barbell Hops (both feet hop over bar)
5 Push-ups (knee or upright)
Workout
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(135/95)|(95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, August 18, 2019
Male Clients
Female Clients
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