Back Squat

Jeff doing a back squat at CrossFit Blackwater, Witham Essex
Jeff hitting some back squats

Jeff has been CrossFitting since January 2015.  He has achieved a great deal – not only has he reduced his blood pressure dramatically, he has also lost over 1 stone in weight.  When Jeff first started he had rest periods programmed into all of his conditioning sessions – now he no longer needs them and completes the entire metcon with minimal rest.

Jeff is a great example of how consistency alongside sensible scaling can deliver amazing results.  Well done Jeff – keep up the good work!


Back Squat  10-5-3-3-5-10

If you’re currently following the Olympic lifting classes and squatted yesterday then today you can switch to Push press. Overhead 20rm is going to be a benchmark so don’t forget to get your pads out and make a note of what weight you lifted… and how it felt.


50 Sit ups
50 Wall Balls
40 Sit ups
40 Russian Twists
30 Sit ups
30 Pull Ups
20 Sit ups
20 Handstand Push Ups
10 Sit ups
10 Burpees


Max Hang Plank combo

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