Call Us: (713) 898-3688‬ | Email Us | Member Login




CrossFit Rectify – CrossFit


Stretch, roll, mash anything sore or in need of stretching!

Try: The World’s Greatest Stretch:

Lunge forward

Stretch 1: Drive elbow closes to the front lunging leg into the ground-stretch hamstring and open the hips

Stretch 2: Plant hand furthest from the front lunging leg in laterally in-line with the front foot

Reach overhead with the arm closest to lunging leg-Stretch inner thigh and glute

Stretch 3: Reach under the planted hand-shoulder/back stretch

Repeat stretch 2 and 3 a few times

Stretch 4: Raise torso upright and straighten out the front lunging leg and hinge forward slightly for a deeper stretch-hamstring stretch/calf/ankle stretch

Turkish Get-ups (5×4)

5×4 Turkish Get-ups

2 Right/2 Left-Build in weight

Focus on form over 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
Scale weight accordingly

Squats=AIR squats

This benchmark WOD was originally posted on, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “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.”

Cool Down

Coach’s choice!

Leave a Reply