Chelmsford's first official Crossfit Gym

Whether you are a professional athlete or a fitness novice we will scale the workouts to maximize your progress. You'll receive on-going instruction and motivation from our top quality coaches in every session.

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WOD

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Back Squat + Intervals

Monday, 25 September 2017

Back Squat

  • - 5x5
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  • * Add 2.5kg from last week and keep weight the same for all working sets.

6x 2:00 Work / 2:00 Rest

  • 6 Double KB Deadlift 
  • 12 Double KB Standing Lunge 
  • 18 Jumping Lunge 
  • Max Cal. Row 
  •  
  • Blue Version:
  • 6 Deadlift 
  • 12 Back Rack Standing Lunge 
  • 18 Jumping Lunge 
  • Max Cal. Row 
  •  
  • * Total Cal. on Rower across 6 rounds is your score. 

Weightlifting

  • 1. 3 Position Power Snatch (Above Knee + Below Knee + Floor)
  • A) 15mins to Max in 1+1+1 
  • B) 7min EMOM of 1+1+1 @ 75% - Pause 3s in receiving position for every rep
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  • 2. OHS from the ground 
  • 17mins to Establish 5RM 

Our Box

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