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It’s a Chelsea Thing. You Wouldn’t Understand.

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Good Scores for”Chelsea”:

Chelsea is a special EMOM type of WOD.

It doesn’t have a good score to beat. Your

goal is to just finish the WOD RXed. Good

score for a beginner will be about 10-15 rounds.

Scaling:

– Intermediate athletes:

this benchmark has a built- in scale by

requiring you to continue after you fail to

meet the interval. Newer athletes should

modify the movements and reps but try to

maintain a similar interval structure.

– Beginner Option:

Every minute on the minute for 20

minutes perform: 3 jumping pull-ups ,

6 knee push-ups, 9 squats. If you fall behind

them clock, keep going for 30 minutes and

see how many rounds you can complete.

If you’ve finished the workout before, this

time add 1 rep to each exercise—i.e., 6 pull-ups,

11 push-ups, and 16 squats each minute—and

see if you can go the full 30 minutes.