Chipper Workout

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