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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Friday, 29 July 2016

Bench Press

  • 7 sets of 3 reps
  • Increase the weight to peak on the 5th or 5th set, then decrease the sets on the remaining sets.
  • After each set perform 5 Xiaopeng Dumbbell Forwards on each arm.

Partner FGB

Each pair spends 2 minutes at each station completing as many reps as possible.

3 Rounds:
  • Muscle-Ups (if you're scaling perform you pulling movement for the 1st minute and your pressing movment for the second minute)
  • Double Kettlebell Clean & Jerk (2 x 24/16kg)
  • Calorie Row
  • REST

Olympic Lifting Programming

Clean & Jerk

  • A. Build to a daily max in singles.
  • B. Perform 4 additional doubles at 80% of A.
Hang Power Clean
  • Perform 5 sets of 5 unbroken reps.

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