Level 1

EMOM for 20 Minutes

3 Ring Rows

6 Elevated Push Ups

9 Squats

Level 2

EMOM for 30 Minutes

2/1 Pull Ups

6 Push Ups / Elevated Push ups

9 Squats

Level 3

EMOM for 30 Minutes

4 Pull Ups

8 Push Ups

12 Squats

Level 4 Rx

“Chelsea”

EMOM for 30 minutes

5 Pull Ups

10 Push Ups

15 Squats

Motivation

Do you share your gym accomplishments with anyone?  I think you should.  You inspire me to be better.   You could help others who just need some encouragement to get started.  I know I get some some push back from some people who say they don’t want to hear it, but there are many who want to get more healthy they just don’t know where to start.  You like that run on sentence?  I heard my 9th grade english teacher’s voice in my head just now.  You have the opportunity to be influential and a positive influence on someone’s quality of life.  Don’t hide your enthusiasm.  Be open to sharing your accomplishments.  Encourage others to start their journey.  Be supportive, positive, and consistent.  Share your awesomeness.

Strength

Day 1, 2 or 3

Strategy

“Chelsea” is one of CrossFit’s benchmark workouts.  She is “Cindy’s” forgotten older sister.  There is a lot of volume in this workout so the difficulty of the repetition scheme should be on the easier side (at the beginning).  You have 60 seconds to complete each round.  That gives you 20 seconds per exercise.  The pull ups / Ring rows should be the faster of the movements meaning it won’t take you 20 seconds which will give you added time where you may need it.  The push ups is what tends to catch people so break them up from the start.  Try 3 every 10 seconds.  Then stay steady on the squats.  I love the simplicity of this workout.  “Chelsea” is a humble reminder of the importance of body weight (gymnastic) movements as a measure of fitness.  

Get more Awesome: Box and Band Stretches