Chelsea CrossFit Training Center

4/9/18-4/12/18 Workouts

04/06/18 FRIDAY


Warm Up:

Joint Prep Routine

200 m run then

10 Leg swings hanging on to something fwd and back

10 Leg swings hanging on to something side to side

High knees down

Butt kicks back

20 PVC shoulder rollouts

0:30s PVC rafiki stretch both sides


STRENGTH (~15 mins)

Split Jerk

10x one Split Jerk every 90s


If time permits.. (watch Train Heroic tip video)

Kettlebell warm-up:

5 reps of total flow before switching sides.

With lightweight right side then the left side.

1 Rep is:

Kettlebell cross body clean

Kettlebell front squat

Kettlebell lunge

Kettlebell front squat

Kettlebell twist overhead


WOD (15 min)

5 Rounds

10 Double Kettlebell Front Squats (53lbs/35lbs) (if not enough kettlebell’s or novice do goblet or air squat or sub 135/95 barbells)

15 Russian Kettlebell Swings (53lbs/35lbs)

20 Box Jumps (24"/20")


This workout is designed for quick consecutive movement. Once the athlete wants to put the kettlebells down from the front squat they move to the swing and so forth. Ensure the athletes choose a weight that allows this. This workout is intended to be back and posterior intensive. Therefore pay extra attention to the position of the spine and scaling loads if there is any degradation in mechanics.








ALL OUT Friday April 6th


20 minute AMRAP

-10 Cal Row

-10 Weighted Sit Ups

-10 Jumping Squats

-10 Hanging Knee Tucks


04/07/18 Saturday


Joint Prep Routine

10 Leg swings hanging on to something fwd and back

10 Leg swings hanging on to something side to side

2x High knees down

2x Butt kicks back

20 PVC shoulder rollouts

0:30s PVC rafiki stretch both sides


Then Push Jerk Progression

5 Jump and land with hands at side

5 Jump and land with thumbs on shoulders

5 Timing drill (jump punch and land)

5 Push jerk with PVC pipe



In a team of three, complete 5 rounds each for time:


250m Row or 100-meter prowler push or sled drag (moderate weight that can be done without stopping and performed with a jogging pace.  Use boxes if not enough sleds


Shoulder to overhead, (165lbs/110lbs) (weight should be able to do 10 unbroken)





1.) E2M Power Snatch + 2 Snatch @ 4 x 60%

2.) E3M 3 Jerks @ 60, 60, 65, 65

3.) E2M 4 x 5 Clean Pulls @ 85% 1RM Clean

4.) E3M Back Squat 8@ 60; 6 @ 65; 6 @ 70; 6@ 70



Same as CrossFit except perhaps sub dumbbell shoulder to overhead for barbell


04/08/18 SUNDAY


Warm Up:

Joint Mobility then

For 4 min. Jog; bear crawl; shuffle; skip; lunge, etc. around box

then COACH OR ATHLETE LED AT SAME TIME 20 PVC shoulder rollouts and 30 Air Squats


Front squat – warm up then do 5-5-5-5-5. Starting around 50% 1RM



Complete 5 rounds for time…


      20x American KB Swing (55#/35#)

      1x rope ascent (sub with 10 burpee pullups or ring rows)

      Run 200M / Row 250m / Jump Rope 150



Same as CrossFit, including Front Squat except WOD as follows

Complete 5 rounds for time…


      20x Russian KB Swing (35/20#)

      10x Burpee to Jumping Pull Up OR burpee ring rows

      Run 200M / Row 250m / Jump Rope 150


04/09/18 Monday

"Chan Warm-up"

8/8 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

10/10 Windmills 10/10 Arm circles, (forward/backward).

10/10 “Walk like an Egyptian” (AKA Arm pretzels)

10/10 Shoulder rolls (forward/backward).

10/10 Wrist circles



1k Row / 800m run -buy in

Then 3rft

15 wall balls

12 db snatch (70/50, 50/35, 35/25, 25,15)

9 t2b

1k Row / 800m run -buy in



ALL OUT Monday April 9th

4 RFT:

-20 Slam Balls

-20 DB Floor Presses

-20 Wall Balls

-400m Run


04/10/18 Tuesday

Warm Up:

2 Rounds

200m Run

5 barbell good mornings

5 Push up

5 air squat

10 DU/20 singles



“Nutts”  leave at least 25-30 min

For time:

10 Handstand Push Ups

15 Deadlifts, 250/175 lbs

25 Box Jumps, 30/24 in

50 Pull-ups

100 Wall Balls, 20/14 lbs, 10 ft

200 Double Unders

Run, 45/35# plate, 400 m


ALL OUT Tuesday April 10th

6 RFT:

100ft Front Rack KB Walk

10 Toes To Bar

10 Bent Over Rows (5 each hand)

10 Box Jumps










4/11/18 Wednesday




Warm up:


Joint Mobility Warmup then


Burpee broad jump from east end of box to rig then jog back (if not enough room have them do 10 reps)


Inchworm from east end of box to rig then jog back (if not enough room have them do 10 reps)


10 Clap jacks (jumping jacks with a clap)


Toy soldiers (Frankenstein march) from east end of box to rig and back

then Banded Shoulder Stretch Sequence:

0:30/0:30 Lat Stretch

0:30/0:30 Hand up and Over,

0:30/0:30 Elbow in Band PNF

0:30/0:30 Pectoral Smash


Then With light dumbbells


Dumbbell bear crawl from east side of gym to rig

10 Dumbell shoulder press with light weigh


*Focus on keeping a static midline throughout the press


Then Bench press warmup

3 Hand positions: narrow (inside shoulder width), shoulder width and wide grip. Today we will focus on practicing all three. Additional coaching note to cue the elbows in. Ideally there are about 45 degrees, however, most will flare out. If this happens lower the weight until the correct position can be achieved.


With a light load (95lbs/65lbs) 3 Narrow grip bench press 3 Shoulder width bench press 3 Wide grip bench press

+ weight 3 Bench Press

Workout weight 3 Bench press

*Intent is for all sets to be unbroken. In the warm-up, this should feel easy.


Then clean warm up


3 Hang Power Cleans at light weight (95/65)

3 hang power clean at medium weight


3 hang power clean at workout weight




10-9-8-7-6-5-4-3-2-1 Reps for time:


Dumbbell Shoulder Press (45lbs/30lbs)

Bench Press (155lbs/105lbs)

Hang Power Clean (155lbs/105lbs)


*If you are limited on benches or bars have 3 people to a bench or substitute a strict ring dip.


**This workout is intended to be complete in 15:00-20:00, decrease weights as needed to accomplish this.


ALL OUT Wednesday April 11th

FGB! For 5 Rounds


-Deficit Push Ups

-V Ups

-Single Arm DB Push Press




04/12/18 Thursday


Warm Up:

2 rounds

1:00 Single unders or double under practice

15 Band pull-aparts

10 Goblet squats with 0:02 pause in the bottom

0:45/0:45 Band front rack stretch


Rope Climb Warmup:


*Organize class into groups at the ropes. Athletes rotate through the drills. Once all athletes have finished the first drill, move to the second drill.


5/5 Rope rows (3 reps right hand on top, then 3 reps with left hand on top) *Place one hand on top of the other and straddle the rope with the legs straight. Lay back and straighten arms. Pull chest to hands.


5 Rope hang knees to elbows *Start on the toes while grabbing the rope with arms relatively straight. Raise knees towards elbows


3-5 reps of box wrap or j-hook drill *Sit on the box and wrap or j-hook the rope. Do one pull and stand on the rope


2 reps of one pull for max height *Option 1- jumping variation. Jump and grab the rope with relatively straight arms, hook or wrap legs around the rope and do one pull to stand. **Option 2- from the floor. Start on toes with arms relatively straight and grabbing the rope. Raise knees towards elbows, hook or wrap the rope with the legs and pull to stand.


Front Squat / Box Jump Warmup

Every 2:00 for 5 sets:

0:00-2:00 10 Front squats (empty barbell) 5 Broad jumps

2:00-4:00 3 Front squats (light weight) 3 Box jumps (low height)

4:00-6:00 3 Front squats (medium weight) 3 Box jumps (medium height)

6:00-8:00 3 Front squats (moderate-heavy weight) 3 Box jumps (high height)

8:00-10:00 1-3 Front squats (heavy weight or workout weight) 3 Box jumps (workout height)

*An example build up for a male athlete doing the workout as rx'd might be: 45lbs/broad jumps 95lbs/20" box 135lbs/24" box 185lbs/30" box 205lbs/36" box Then this athlete will put the workout weight on the bar during the transition time. **The suggested timeline takes into account a brief transition to grab barbells and a quick demonstration of each movement.



5-4-3-2-1 Front squat (225/155)

Rope climb

Box jump for 2x the reps (36/30")


Flow is: 5 Front Squats, 5 Rope Climbs, 10 Box Jumps, 4 Front Squats, 4 Rope Climbs, 8 Box Jumps, etc. INTENDED STIMULUS This is intended to be a very heavy conditioning workout where the front squat load can be done unbroken but may be near a 5 rep max. The box jump height is very high, athletes should find a height the can be done with no more than 0:05-0:10 rest between reps. The rope climbs may be the most time demanding element of the workout, athletes should scale the volume of reps if rest periods get excessive. This workout is not intended to exceed 15:00.




8 minute AMRAP


2 down and backs (100 meters)

8 Minute AMRAP

10 box jumps

5 sit ups

8 Minute AMRAP

20 double unders

5 burpees over your Kettlebell

* take about 4 minutes between workouts to ROLL OUT, or enough to feel properly rested.


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