Image stolen from www.Newton-Sports.com
please come by to say hello to Coach Newton Friday, or have him sign your copy of Explosive Lifting for Sports. We will be working out with the Yulee HS at 5pm tomorrow.
The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.
The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has ten elements, both are likely to be featured.
Warm Up:
150 Jump Ropes
10 Jumping Lunges
(5 Rds)
WOD: Chipper Style
(only 1 person working at a time, ideally teams would have 1 male and 1 female. Work can be split unequally between partners)
100 Burpee's
100 Wall Balls (20/14)
100 Pull Ups
100 Double Unders
2 400m Runs
100 Thrusters (95/65)
(only 1 person working at a time, ideally teams would have 1 male and 1 female. Work can be split unequally between partners)
100 Burpee's
100 Wall Balls (20/14)
100 Pull Ups
100 Double Unders
2 400m Runs
100 Thrusters (95/65)
1 comment:
Whew!! This one was challenging. Thanks Tim for being a great partner!
Tina
P.S. LOVED the programming this week --- my body is feeling it, but in a good way
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