The Chief WOD, also known as “The Chief,” is a classic benchmark WOD in CrossFit. The WOD requires athletes to complete five rounds of a 3-minute AMRAP (As Many Reps As Possible) of three powercleans (135/95 lb), six push-ups, and nine air squats. There is a 1-minute rest period between each round.
The history of The Chief
The Chief first appeared on the CrossFit website in September 2008. It is named after the highest-ranking non-commissioned officer in the United States Navy, the Chief Petty Officer (CPO). The WOD was created to honor all past and present CPOs. CrossFit San Diego explained the origin of the WOD:
“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the rank 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.”
How to perform The Chief
To perform The Chief, start each round by cleaning 3 powercleans, then move on to 6 push-ups, and finish with 9 air squats. Rest for 1 minute between rounds. If you are unable to complete the 3 reps quickly, scale down the weight on the powercleans. Scale the push-ups if needed by dropping to the knees.
Training strategy
For the powercleans, get comfortable with the movement and the front rack position. Find a speed and intensity you can maintain for all 5 rounds. If the weight feels too heavy, scale down the weight. If the push-ups are too difficult, drop to the knees. The main focus is to complete the movements with speed and intensity, so keep that in mind when deciding on the weight to use.
Scaling options
For example, if you can’t complete the 30 rounds quickly, you can start each round with fewer cleans or squats. Scaling down the push-ups is also an option. If the weight is still too high, consider breaking up the WOD into smaller sections with shorter rest periods.
Final thoughts
The Chief is a challenging WOD that tests both strength, efficiency, and mental focus. By performing The Chief regularly, athletes can improve their overall fitness level and develop a strong sense of accomplishment.
###, the Chief WOD is a classic CrossFit benchmark workout that challenges athletes physically and mentally. By following the guidelines provided, athletes can effectively perform the WOD and improve their skills and fitness. Remember to listen to your body and adjust your strategy accordingly. Happy WODging!
Related Content
For more information about The Chief WOD, check out some additional resources:
- CrossFit San Diego’s explanation of The Chief WOD and its history
- A video highlighting some tips for performing The Chief WOD safely and effectively
