The Chief

Hammonasset Conditioning + Fitness – CrossFit


Stretch – Squat – Barbell:

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans


Front Rack Stretch: 45 Seconds

Chest Stretch: 45 Seconds

Wrist Stretch: 30 Seconds Each Direction

Movement Prep

Air Squat Prep:

5 Slow Pausing Air Squats (Screwing the Feet)

5 Air Squats

Push-up Prep:

15 Second Push-up Plank Hold (Screwing the Hands)

3 Push-ups

Power Clean Prep:

3 High Hang Muscle Cleans

3 Hang Muscle Cleans

3 Muscle Cleans


3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


*Build to Workout Weight *


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Pick up where you left off on each round. Score is total COMPLETE rounds. Make note of any extra reps in the comment section.

Group Stretch