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Trebel School of Fitness | Workout | "The Chief"



"The Chief"

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.

As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, 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.

"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans (135/85#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

 

 

 

Progressions and Workout Categories for "The Chief"

Max rounds in 3 minutes. Rest 1 minute. Repeat for a total of 5 cycles.

Life:
5 Russian Kettlebell Swings (35/26#)
5 elevated Push-ups
5 Air Squats

Fitness:
3 Russian Kettlebell Swings (70/53#)
6 Push-ups
9 Air Squats

Performance:
3 Power Cleans (135/85#)
6 Push-ups
9 Air Squats

 “The Ensign” (Courtesy of CrossFit Football).
3 Power Cleans (155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4.
*only perform this option if Weightlifting Blue III+ and Rings Blue +

*return kettlebell/barbell to the floor (do not drop).

 



 

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