CrossFit Tucker – CrossFit

Metcon

CEO (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Power Snatches (115/75)

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

Substitutions

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

Warm-up

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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/VKd7vxPED70

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

Metcon

CEO (Home WOD) (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

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

Use a moderate load that will be completed unbroken each round

Click Here for a demo of this movement

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 below for “modifications”

Modifications

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

DOUBLE DUMBBELL POWER SNATCH

6 Single Dumbbell Power Snatch (3 Reps Each Side)

3 Odd Object Ground to Overhead

3 Barbell Power Snatch

6 Kettlebell Swings

6 Slamballs

Body Armour

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

STIMULUS

DESCRIPTION

We’re pulling with the upper body and the lower body in todays Body Armor piece

Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can

Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration

If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds