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V3 CrossFit – CrossFit

1: Warm-up (No Measure)

30 Seconds

Active Spidermans


Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Movement Prep

Hold Receiving Position – 10 Seconds (Power position)

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Build to Workout Weight

1 Round

200 Meter Run

1 Round of “The Chief”

2: Metcon (Time)


For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, row the same in meters


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