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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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