Wed, 01/02/2019

January 1, 2019

 

 

"Air Walker"
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

 

Notes:

In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”. Adjust reps or variation as needed. Score is rounds and reps. Men have 129 reps per round while women have 122. Stagger by 2-3 minutes if short on rowers.

## THE WHY
At first glance this workout looks like a triplet workout. However, we have 5 movements and not 3, as we are completing rounds of “The Chief”, which is a triplet by itself. The benefit of workouts like “The Chief” is the rep scheme and how quickly we change muscle groups. Athletes move from a pull, to a press, to a squatting movement, all with short rep schemes. All of these factors allow them to move through rounds more quickly and with higher intensity than higher rep and higher interference workouts. This enables athletes to get a good deal of work done across the 20 minutes. 

 

 

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com