Benchmark Girl: Chelsea

CHELSEAEMOM · 30:00 · Bodyweight

Every minute on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Start a new round at the top of every minute. Score is rounds completed; if you fall behind the clock, keep going and count rounds finished.

Before: 3 sets × 6 Weighted Push-Ups + 3 sets × 5 Strict Pull-Ups.

Pacing: Move with quality in the first 40 seconds and rest the remainder. Strict push-ups for added tension.

After: 3 sets × 12 Dumbbell Lateral Raises.

Nutrition: Surplus (+350 kcal).

Before: Band pull-aparts, scap push-ups, 2 practice rounds.

Pacing: Hold a steady 35-45 second round time. Shake out arms during squats.

After: Chest and lat stretch, 8 min walk.

Nutrition: Maintenance calories.

Before: 5 min easy spin + shoulder warm-up.

Pacing: Break push-ups 5+5 from the start so you can complete all 30 rounds.

After: 12 min Zone 2.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/chelsea; CrossFit Journal, Sept 2003