Chipper in CrossFit relates to a long workout hitting a aerobic conditioning component. “Keep chipping away while trying not to keel over”.
Chippers can be performed as a fitness test or a workout to push limits to the next level. Each workout will consist of 5-10 movements at a high depiction (volume). The workout will be completed when movements and repetitions are done. A time can be used to set a challenge or competition between a group or partners. The movements are generally performed with lighter weights due to the high number of repetitions and fatigue will begin to kick in.
Strength/technique/aerobic and mental toughness will be tested through gruelling workouts. To increase the intensity further if using non weighted exercises, a time cap can be set I.e. 40-50 minutes.
Example of workouts.
For Time
100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses (100/70 lb)
Time Cap: 15 minutes
Chipper WOD from the CrossFit Games 2012:
10 Overhead squats (155 lbs)
10 Box-jump overs (24 inch box)
10 Thrusters (135 lbs)
10 Power cleans (205 lbs)
10 Toes to bar
10 Burpee muscle ups
10 Toes to bar
10 Power clean (205 lbs)
Home Workout without weights.
100 Air squats
90 Sit-ups
80 Alternating lunges
70 Burpees
60 second Plank
50 Mountain climbers
40 Push-ups
30 Hollow Rocks
20 Jump squats
10 Hand-release Push-ups
A popular chipper workout which is a test of fitness:
“The Filthy Fifty”
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettleball Swings (35/26)
50 Steps walking lunge
50 Knees to Elbows
50 Push Press (45/35)
50 Back extension
50 Wallballs (20/14)
50 Burpees
50 Double unders
Alasdair Hamilton
MSc Sport and Exercise Physiology
Instagram: alasdairhamilton
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