CROSSFIT
“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief”
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief”
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief”
Max Calorie Bike
**1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats**
:: Alternate Variation ::
6 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Your score for each round will be the total calories accumulated on the bike
Add up all 3 calorie entries for your final score
With 5 minutes of rest built in, let’s look to move with urgency during the work portion
Since we’re always rotation muscle groups in “The Chief”, we can keep intensity and transition speed high
We go from a total body pull to a upper body press to a lower body push
See if you can be aggressive with the cleans and the push-ups
Use the air squats, the easiest station, to recover for the more challenging movements
Hold a pace that allows you to smash the cleans and push-ups
Once you get to the bike, give it your best effort knowing rest is approaching
Become an active participant in your health.
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