CHELSEA
Every minute on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to test different aspects of your fitness and offer a consistent way to measure progress. Among these, the “Chelsea” workout is a challenging endurance test that emphasizes strength, stamina, and mental toughness, making it ideal for those looking to push their limits.
The Workout
The “Chelsea” workout is an EMOM (Every Minute on the Minute) workout, consisting of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Every minute, on the minute, perform the above exercises. Continue until you can no longer complete the sequence within the minute. The goal is to complete 30 rounds, which equals 30 minutes of continuous effort.
Equipment
To complete the “Chelsea” workout, you will need the following equipment:
- Pull-up Bar
- Grips
- Chalk (optional, for grip on the pull-up bar)
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Chelsea” workout involves the following movements:
Preparation
Proper preparation is crucial to ensure you perform the “Chelsea” workout effectively and safely. Follow this step-by-step guide to warm up adequately:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
- Light Cardio (5 minutes): Choose an activity such as jogging, rowing, or jumping rope to elevate your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like arm circles, leg swings, and hip rotations to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, chest, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the shoulders, chest, and legs, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Chelsea”:
Pull-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles and improve shoulder stability.
- Follow with 2 sets of 10 Hollow Holds to engage your core and improve body control.
Progressions
- Practice 2-3 sets of Assisted Pull-ups or Ring Rows if you’re still working on achieving pull-ups. These exercises help build the necessary strength and technique.
Push-Up Preparation
Upper Body Activation
- Perform 2 sets of 10 Shoulder Taps to activate your shoulder stabilizers and improve balance.
- Follow with 2 sets of 10 Push-Up Planks to engage your core and prepare your chest and triceps for push-ups.
Technique Work
- Do 2-3 sets of 5-10 push-ups, focusing on maintaining a straight body line and full range of motion.
Air Squat Preparation
Lower Body Activation
- Perform 2 sets of 10 Glute Bridges to activate your glutes and hamstrings.
- Follow with 2 sets of 10 Lunges to engage your quads and improve hip mobility.
Technique Work
- Do 2-3 sets of 10 Air Squats, focusing on maintaining an upright torso and ensuring your knees track over your toes.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Pull-Up Rehearsal
- Perform 1-2 sets of 3-5 pull-ups or a scaled variation to ensure you’re comfortable with the movement.
Push-Up Rehearsal
- Do 1-2 sets of 5-10 push-ups to ensure your technique is solid and you’re prepared for the workout.
Air Squat Rehearsal
- Do 1-2 sets of 10 air squats to ensure your technique is solid and you’re prepared for the workout.
Conclusion:
The “Chelsea” workout is a formidable endurance challenge that tests your strength, stamina, and mental fortitude. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, always prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Happy training!
