Overhead Squats & much more

Overhead Squats 5-5-5-5-5

5 sets building up to a 5rm.

If you cannot OHS then Front Squat 5-5-5 with OHS mobility inbetween sets

12 minute amrap:

5 Burpee Box Jumps 24/20″
10 Pull Ups
15 Wall Balls

Finisher: Class Plank Off


Open Redo or Class

Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Move from last shoulder press weight to push press and so on always going up in weight.

For time:

50 Double Unders
20 Clean & Jerks 45/25k
20 KB Swings 32/20
50 Double Unders
15 Clean & Jerks 60/35k
15 KB Swings 32/20
50 Double Unders
10 Clean & Jerks 75/40k
10 KB Swings 32/20

Finisher: 50 Tommies


Sunday Complex

Squat Clean & Push Press

Take 20 minutes to build to a max complex of:

Squat Clean
Hang Squat Clean
3 x Shoulder to Overhead (Split Jerk/Push Jerk/Push Press/Press)

‘Core Gone Dead’

3 rounds, 1 minute at each station:

Russian Twists
Sit ups
Toes to bar / Knee raises
Push ups


Strength Saturday

Linear Progressions

Back Squat or Deadlift 5-5-5-5-5

Strict Pull ups C2B / Chin over / Negatives / Ring Rows – 5 x max

5 rounds for time:

Run 1 Lap
15 Box Jumps
10 Wall Balls
5 Handstand Push ups

Scale HSPU to push ups as necessary.


Open WODs

Open Week 3 and review of 15.2

Review of 15.2

15.2 bought quite a different mood to the box this week.  The combination of two potentially tricky movements, the pressure of meeting the 3 minute cut offs and chasing last year’s scores led to some nervousness and anxiety.

A few were chasing phenomenal scores laid down in 14.2 with others of us striving for full depth overhead squats, first pull-ups or chest to bars.

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

First up this week is Jeff for his contribution to the spirit of the open.  Jeff started CrossFitting in January and was on Blackwater’s very first Foundation course.  Jeff has made amazing progress and is a great presence in classes with his positive attitude.  Although he hasn’t entered into the open (this year!) he has been 100% behind all of our members who are competing.  Jeff has spent two long sessions at the box with his camera capturing action shots of the athletes hitting the open workouts.  Thank you Jeff!

PR’s for this week: Frances and Giles for successfully achieving 29kg overhead squats after loads of mobilising and shouting and Lindsey with her first pull-up.  None of these PR’s were flukes – all 3 have been working hard at these moves with mobility exercises and eccentric strength training.

Crazy burpee lady and grumpy cat go head to head
Crazy burpee lady and grumpy cat go head to head

Huge respect to all of the other athletes who were technically strong and had endure the pain cave of multiple rounds.  There were a lot of sore legs around the box at the beginning of the week!

News of the CrossFit Blackwater Sunday grandad throwdown seems to be spreading as we were delighted to welcome Andy Collings to join fellow old boys Scott and Simon this week.  So, for anyone who has a penchant for 45+ sweaty men with six packs – Witham on Sunday lunchtime is THE place to be.

Top lady this week, Sam, and Scott takes the win for the boys… with Gaz in close second only 8 reps behind.  Great work guys – let’s kill 15.3!

Open WOD 15:3

Same format as last week. Come along and join in the great atmosphere as we hit 15.3.

Dave Castro's attempt to upset Scott
Dave Castro’s attempt to upset Scott

Dave Castro has been upsetting people with his pistol/double under teaser.  Let’s wait and see what actually comes up before hitting the panic button…

If you have any questions during the day fire them at me on the CrossFit Blackwater FB page and I will help you out with tactics, decisions on weights or just advise when others will be there to cheer you on.

See you tonight.


<- Review of 15.1 | Review of 15.3 ->


Superset plus Chipper

Strict Press 5-5-5-5-5

Supersetted with:

Bent Over rows 10-10-10-10-10

Use same weight for both. If too easy on the rows do extra reps.


100 Double Unders or 150 Singles
80 Swings 24/16
60 Sit ups
40 Pull ups / Ring Rows
20 HSPU / Push ups
10 Muscle Ups

Finisher: Stretch hip flexors, hamstrings, shoulders.


Pump it up Wednesday

Front Squats 10-8-6-4-2

Go for max strict pull ups or ring rows between sets.

20 minute EMOM:

Odd mins: 10 Power Cleans
Even mins: 10 Push Press

For scaling: 15 Swings and 10 Push ups

5 minute amrap:

8 Wall Balls
8 Toes to bar / Toes to bar Kips


Split Jerk and Max Muscle ups finisher

Split Jerk


Build to your best 1rm with good form, no push outs.

Beginners and Novices

Push Press


For time:

30 Wall Balls
30 Toes to bar
30 Push Press 40/25k
30 Down ups
30 Russian Swings 32/20k

rest 2 minutes

Max out on muscle ups / kipping pull ups / Ring rows


Linear Progressions

Last chance to get a score for 15.2. If you are finished with that, back to some solid progress with our linear progressions and a chance to hone your double unders. They are coming…

Check out a few of the CrossFit Blackwater crew hitting 15.1 last week. Sorry to anyone that I didn’t manage to catch on video!


Back Squat or Deadlift  – Linear Progressions


Shoulder Press

1 warm up set then 2 x 10 reps heavier keeping tight stomach.


For time:

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees


Tabata Core holds


Snatch Sunday

Snatch 3-3-2-2-1-1-1-1…

If you familiar with the lift follow the above to build towards a solid single. Keep form good and use full squat.

Beginners and novices

Snatch Pulls and  3-3-3-3-3

Learn the path of the bar used in the snatch and the snap of the hips.

4 rounds for time:

Run 1 Lap
21 Swings 24/16
12 Pull ups

Yes it’s a 4 round Helen with a slighter shorter run.

Finisher: 100 push ups in least sets as possible. Use boxes as necessary if needed.