Bench & Conditioning


Bench Press – 20-15-10-5 ascending weight

Supersetted with strict chest to bar pull ups or your current pull up programme


5 minute amrap:

Row 18 cals
6 Squat Cleans 70/50k

rest 2 mins

5 minute amrap:

Row 18 calories
6 Squat Cleans 70/50k

Top Tips: CrossFit For Beginners

We are welcoming our new members at CrossFit Blackwater every day and want to make you feel comfortable, encouraged and at home in Witham’s premier strength and conditioning gym. Here are a few top tips to get the best out of your initial sessions.

  1. Compete against yourself

When you first join our CrossFit classes in Essex, it’s important to focus primarily on movement and learning the correct technique, rather than trying to lift as much as the person next to you. Although they might be squatting double their body weight, they only got to that stage because they focused on their technique and worked hard to get there. Building the foundations of strength and flexibility in the correct places takes time, but once you get there you’ll be reaping the benefits.

  1. Diet is VERY important

No matter how much exercise you do, if you’re eating junk food it’s going to have bad impacts on your health and will stop you from making any significant improvements. Your nutrition affects energy levels, speed of recovery and your overall health. The key is just to eat clean and you’ll be amazed at how great you feel!

  1. Don’t be afraid to ask a coach

Everyone has to start somewhere and each one of us was a newbie at one point or another. If you don’t understand something, just ask one of our coaches or have a chat with us after a class. We will be more than happy to help you and make sure you get the best out of the workouts. Being a CrossFit beginner is made a lot easier by the fact that you have the support in a class from coaches and other members to reach your own personal targets; that beats even the best gym membership!

  1. It doesn’t get easier, you just get better!

As you do more CrossFit sessions, you’ll notice a considerable increase in strength, stamina, coordination and all the other foundations of fitness. As you build up all of these areas, you’ll be able to push yourself even harder. You’ll also find that you recover a lot quicker than you did in your earlier workouts!

  1. You won’t get a PB every day

Some days you may not be feeling your best; however doing a little is far better than doing nothing at all. Come in and give it your best shot – try to avoid skipping sessions. You’ll feel much better for it in the end.

  1. Don’t worry about looking silly

Once you stop worrying about not knowing everything and being afraid to look a bit unsteady to begin with, you’ll realise you know far more than you think, and the things you don’t know yet will come a lot easier to you.

So what are you waiting for? If you haven’t joined us already, get in touch and book yourself onto one of our FREE CrossFit taster classes – you won’t regret it.


heat 1 barbell 3

Back to the bars on the New Years Day chipper


Front Squats – 10-10-10-10 ascending weight


6 x 2 mins on 2 mins off:

8 Front Squats 60/40k
12 Push ups
16 Toes to bar
20 Abmat Sit ups

Start each 2 minutes back at the beginning.


Max balance test

Split Jerk & Conditioning

Olympic Lifting

Split Jerk – build to a heavy single

If you are in the 11am class, skip straight to conditioning!
If you are in the 9:30 class, choose between either:

Strength and Accessory 

Front squat 5×4

3 rounds for quality of movement:
14 weighted glute bridges
14 double tommies
14 V-ups



21-18-15-12-9-6-3 reps:

Push Press 60/40k
Box Jumps 24/20″


Farmers walk 400m. 2 x KB

CrossFit Workouts: Why Intensity Matters!

When looking to make better progress with a workout, people often choose to increase the volume of their training. Although this may seem like the obvious option, the key to pushing your progress and getting the best out of yourself is actually by increasing the intensity of your CrossFit workouts.

Intensity is defined as a measure of power, in terms of how much work or force is exerted over a particular time period. Intensity is the single most common variable associated with getting results from your CrossFit workout routine – in other words, it’s what makes us stronger, faster and fitter.

Despite what many people may think, intensity does not increase directly as a result of increasing volume. In fact, most of the time, increasing the volume of your workout will actually decrease intensity. For example, if you do five sets of back squats followed by 2 or 3 short bursts of other sets, it’s unlikely you’re going to be lifting as heavily as you could be across each of these movements.

During your training here at CrossFit Blackwater, your sessions should be completed with as much intensity as possible, dependent on the technique. Of course, every day is different and you will never be forced to do anything you aren’t comfortable with. We are committed to helping you get the best out of yourself and your workouts, and our experienced CrossFit coaches will guide you through the moves and how to adapt them to suit you.

Every day at our gym in Witham, there is a chance to maximise your effort, improve your mental strength and push your physical thresholds to their limits. The key to an intense workout is through reducing rest periods and cutting down on the number of breaks you take.

When it comes to our CrossFit workouts, nothing should feel “too easy”. If it does – you’re probably not doing it right or you’re not pushing yourself hard enough!

If you aren’t already a member of Witham’s premier strength and conditioning gym, get in touch today to book your spot on our free CrossFit taster class. We can guarantee you will enjoy it and get a whole lot fitter, as well as profit from all the health benefits it brings with it.


Push Press – 3-3-2-2-1-1 – build to a heavy single

Conditioning 1

3 rounds, 3 mins on, 3 mins rest

6, 9, 12, 15, 18 …. reps of:

Thrusters 42.5/30k
Toes to bar


EMOM 10: Burpees – make it challenging. At least one more than you’ve done before.

Become the most awesome version of you.