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CrossFit WOD for 3/26/2014 and Olympic Lifting

Last week for the CrossFit Open, we saw a chipper for the first time.  Chippers are named for two reasons:  1.  You have to keep “chipping” away at the workout, and 2. you throw in certain movements, and out the other side comes a workout.

A lot of athletes around the word discovered that they are very proficient at lifting for a short amount of time or very proficient at moving their body weight for a short amount of time.  However, when the two elements are placed together for a longer period of time, the wheels start to fall off.  That is why we at Industrial Athletics, the Home of CrossFit Alloy, try to train longer metcons at least once a week.  A long gas tank will help you in short, as well as, long wods.

CrossFit WOD for 3/26/2014:
Chipper For Time:
40 Wallballs (20/14) (10ft/9ft)
30 Sumo deadlift Highpulls (105/70)
20 Box Jumps (24/20)
10 Chest to Bar Pullups
50 GHD Situps
10 Chest to Bar Pullups
20 Box Jumps
30 Sumo deadlift Highpulls
40 Wallballs

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    Chipper For Time:
    30 Wallballs (20/14) (10ft/9ft)
    20 Sumo deadlift Highpulls (105/70)
    15 Box Jumps (24/20)
    10 Chest to Bar Pullups (unassisted)
    40 Toes To Bar
    10 Chest to Bar Pullups
    15 Box Jumps
    20 Sumo deadlift Highpulls
    30 Wallballs

    Brass:
    Chipper For Time:
    30 Wallballs (20/14) (10ft/8ft)
    20 Sumo deadlift Highpulls (95/65)
    15 Box Jumps (24/20)
    10 Pullups (unassisted or assisted)
    30 Toes To Bar or Knees to Elbows
    10 Pullups
    15 Box Jumps
    20 Sumo deadlift Highpulls
    30 Wallballs

    Bronze:
    Chipper For Time:
    30 Wallballs (14/10) (10ft/8ft)
    20 Sumo deadlift Highpulls (75/55)
    15 Box Jumps (20/short box)
    10 Pullups (assisted or jumping)
    30 Knees to elbows or lying leg lifts
    10 Pullups
    15 Box Jumps
    20 Sumo deadlift Highpulls
    30 Wallballs