Workout of the day

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Workout of the Day

“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.”

Warmup: start this at 10:00
5:00 to go over an empty bar technique practice session

Then 6:00 EMOM to build to about 70% of your clean and jerk

Lift: start this at 23:00
15:00 to find
Clean and Jerk max

Suggested strategy:
Every 2 ish minutes (a bit faster at the beginning, a bit slower at the end)
Jump 5% of your 1rm, starting at 76%
So 76, 81, 86, 91, 96, 101. If you do this right you should pr by a few pounds at about 12:00 of the 15. Then you can have 1 bigger jump attempt at the end to set a crazy pr. 🙂

CrossFit Workout start this at 40:00
“The chief”
3:00 AMRAP, 1:00 rest x 5 rounds
3 power cleans 135/95
6 pushups
9 air squats

Start where you left off when you restart the AMRAP

After class, get on a bike or rower and flush for 10-15 minutes, nice and easy.

Coach’s Note
This one is going to come down to the pushups for most people. I suspect that breaking right from the beginning is going to be a winning strategy for most people. Holding a round every minute will be a good goal for most people. The best scores will probably be in the 25-30 round range.

OOC Lift
Find a snatch max

Same suggested strategy as the clean and jerk

You may make up anything you missed already this week, or do Friday/Saturday if you know you’re going to miss that.

Get a really good stretch, and then get a little loose on the bike and rower, and get our your kettlebells.

CrossFit Workout
32:00 EMOM at an easy aerobic pace
A :30 for bike cals
B: :30 for row cals
C: :30 side plank (alternate rounds)
D: Up and back famer’s carry with something just heavy enough to make you brace.

Spend 15:00 rolling or stretching anything that is really sore.

Warmup start this at 5:00
Do all of crossover symmetry

3 rounds of:
3-5 bench up to 60% of bench
3 clapping pushups

Lift start this at 20:00
20:00 to find Bench Press 3RM

Suggested build:
3-5 reps @60,70,75, %
1 rep at 80, 85%
1 unrack+ ::05-10 hold at 105-110% of your 1rm (do this around 10:00 in to the 20:00)

3 rep attempt at old 85-90%
build from there. If the unrack made your 3 rep feel easy, do it before each 3 rep attempt, and then rest about :90 before attempting

Then do a few double unders and situps

CrossFit Workout- start this at 45:00
Abmat situps
double unders

1:00 calf stretch/side
1:00 shoulder stretch/side

Coach’s Note
Make sure you have a spotter for your 3rm attempts. If you can’t do double unders, do plate jumps instead. Make your situps excellent in terms of range of motion. Your chest should break 90 degrees.

Warmup start this at 10:00

Do all of Crossover symmetry


Do the whole kipping warmup

Lift start this at 20:00
15:00 to establish:
1RM weighted pullup (any grip)

Suggested strategy:
An easy set of strict pullups with a quick pause at the top

3 pullups with a light weight

3-6 (depending on anticipated max) singles building every 2-3 minutes to something heavy by 12:00

1 pie in the sky attempt right at 15

Then, do a few thrusters, row sprint starts, and kipping pullups

CrossFit Workout start this at 40:00

1000m row
50 thrusters 45/35
30 pullups

1:00 pec smash
1:00 banded lat stretch

Coach’s Note
Most of us should be aiming for sub 9 for guys and sub 10 for ladies. The best scores will likely be in the 7-8 minute range today. For the best scores, you’re going unbroken on the thrusters and pullups, so it’s about how fast you can push the row without having to break. For most of us something like 25/15/10 on the thrusters, and 3-5 sets on the pullups will be an optimal strategy.

Scaling wise, scale if:
The 1000 m row will take you more than 4:30/5:00
The thrusters will take more than 5 sets. (Scale reps)
The pullups will take more than 8 sets

Welcome to test week!

Record your scores. Have fun. Be safe.

Warmup start this at 10:00:
4 Rounds of:
15/12 cal bike
3 back squats up to about 50%
1 broad jump

Lift start this at 25:00
20:00 to find:
Back Squat 3RM

Suggested build:
3-5 reps @50,60,70,75, %
1 rep at 80, 85%
1 walkout+ ::05-10 hold at 105-110% of your 1rm (do this around 10:00 in to the 20:00)

3 rep attempt at old 85-90%
build from there. If the walkout made your 3 rep feel easy, do it before each 3 rep attempt, and then rest about :90 before attempting

Then get your heart rate up a bit and get ready for 10:00 strategy

CrossFit Workout start this at 45:00
10:00 bike test

Cooldown: start this at 55:00/whenever you stop rolling around on the floor.

Quad stretch or roll of the athletes choice.

Coach’s Note
The walkout is there to use something called “post-activation potentiation.” Holding a heavy weight 1-2 minutes before you attempt a heavy lift actually makes your muscle fibers more efficient at lifting heavy weight. For the bike test, start at your average rpms from last time, hold that for 6-7 minutes, then suffer well. 🙂

Do all of CS, then:

12:00 of:
5 bench press up to 70%
10 heidels
10/10/10 drills

Bench Press 1×10@70%

CrossFit Workout
20:00 AMRAP
15/12 cal bike
15 lengths shuttle run (tape to tape)
15/12 cal row

no rx+

just get more reps

Go for a walk or roll out the part that’s sorest for 5:00.

Coach’s Note

A good, old-fashioned sweat fest. Pretty much everyone (short of an injury) should be able to RX this one today. I think someone miiiiight be able to sneak in 8 rounds if they’re a pain cave monster who likes to run. Most of us should be aiming for 5-6 rounds.

50 strict hspu for time

Warmup: start this at 10:00
4 rounds
5 OHS @3311 up to WOW
:10 flexed arm hang

CrossFit Workout: start this at 20:00
15:00 AMRAP
2 OHS 95/65
1 strict pullups

rx+ strict chest to bar

Accessory Work: start this at 40:00
4 sets of:
10 db seated cuban press
50 banded pullaparts

1:00 banded heart opener
1:00 banded bully stretch/side

Coach’s note
This one will be more of a grind than anything else. Your heart rate should stay fairly consistent here. You may use any grip for the pullups. If you don’t have strict pullups, a band is a good option today. The OHS weight should be a weight you can stay unbroken through the round of 10 with at least. I think the best score will be round of 24 today. Most of us should be shooting for round of 20.

8 rounds of:
2:00 on
2:00 off
you pick the machine/activity

Warmup start this at 10:00
Do 3:00 of field drills (high knees, but kicks, etc)

Then: 7:00 of:
1 thruster+2 clean and jerks up to 70%
:20 side plank/side

Lift start this at 22:00
Power Clean and Jerk
Every :90 for 10 rounds
1 rep @70%–move the bar fast!

CrossFit Workout start this at 40:00
Every 3:00 for 5 rounds
10 Thrusters 115/75
30 DU
10 alternating db snatch 50/35

rx+ 135/95

2:00 cap/round

Cooldown start this at 55:00
1:00 pec smash
1:00 banded hinge stretch

Coach’s Note
This one is a trap. Go too fast, and you won’t have enough time to recover from actually sprinting. Go slow, and you’ll not get any rest. The goal here is to hang onto a heavier bar for more thruster reps than you normally would, and then to be really focused on the jump rope and dumbbell. If the dumbbell is heavy or the DU more than you can keep unbroken, scale those. The best people will finish this one in a little over a minute each round, most of us should be aiming for :90 to 2:00.

35:00 Row at endurance pace
Every 7:00 (not including the start or end) sprint for :05-:10


Get a really good stretch, then:
2 rounds of:
:20 hollow hold
10/10/10 rowing drills

CrossFit Workout
1:00 at each station
This should be easy and aerobic. Don’t make it hurt.
x 6 rounds
A hollow hold
B bike cals
D row cals
E ring row hold
F walk/rest

Coach’s Note
Keeping with our theme of adding in a day of CF steady state, this one should be at a conversational pace. If the holds are too long to go unbroken, just do one hold and then rest the rest of the minute.

4 sets
3 deadlifts up to WOW
5 paused back squats up to 70%
10 birddogs

Back Squat–1×10@70%

then: Every :90 for 4 rounds
5 hip thrusts AHAP
3 box jumps

CrossFit Workout
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)

No rx+

1:00 couch stretch/side

Coach’s Note

This one should be around 12-15 minutes. The gym record is 10:45 by Javier. You can’t sprint the rows, but they’re a big part of the workout, so make sure that you keep that at an uncomfortable pace. Keep the deadlifts unbroken, and keep moving on the box jumps. We always recommend stepping down, but if you’re going to rebound, land with your hips back.

Squat snatch
Every :90 for 10 rounds
1 rep @70%–move the bar fast!

Split Jerk
EMOM for 10 rounds
1 rep @70%


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