Wednesday, 20 May 2020

May 20, 2020

”CEO"

5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50's/35's)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds 

 

STIMULUS

DESCRIPTION

  • "CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

  • You'll move quickly for 3 minutes and rest for 1 in this interval piece 

  • The way the workout is written allows for a high intensity to be maintained: 

  • There is built in rest

  • The reps are small

  • The movements patterns do not interfere with each other

  • Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)

  • Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers 

DOUBLE DUMBBELL POWER SNATCHES

  • Both heads of the dumbbells touch the floor between the legs at the bottom of each rep 

  • Jump the dumbbells overhead in one smooth motion to a locked out position 

  • This should be a moderate load that will be completed unbroken each round 

  • See further down the page for a video demo 

PUSH-UPS

  • The chest touches the floor in the bottom and elbows reach full extension at the top of each rep 

  • Choose a rep number or variation that you can complete unbroken each round 

  • See further down the page for "subs" 

STRATEGY

GENERAL

  • The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout 

  • We move from a total body pull, to an upper body push, to a lower body push 

  • See if you can complete each movement unbroken within these short windows 

  • The two things you can adjust as needed are your transition time and air squat speed 

  • If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time 

  • If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds 

WARMUP

3 Rounds

30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges

Directly Into…

3 Rounds

30 Seconds Air Squats 
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts

Please reload

Recent Posts

May 22, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com