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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Morning Oly & Gymnastic Strength Development

Friday, 6 May 2016

Gymnastic Strength Development

Malese Press-up on Dumbbells 

  • 4 sets of 10-20 reps
Pike Ups 
  • 3 sets of 10 reps
Straddle Ups 
  • 3 sets of 10 reps
Maltese Supine Flys 
  • 3 sets of 12 w/ 10 sec hold at the top.
Side Plank Reach Through 
  • 3 sets of 20 reps each side.
Tempo Ring Dip 55X1. 
  • 7 Reps done one at a time.
Plate Shoulder Rocks. 
  • 3 sets of 15 reps.
Finisher: Surprise!

Olympic Liftng Programming

Snatch Deadlift + TNG Snatch

  • Build to a heavy double (2 x 1+1) 
  • Drop the bar after the first TNG Snatch.

Snatch
  • Build to a heavy single in waves. 
  • Any technical error or a miss means you take the weight down and then build back up.

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