CrossFit Sydney "Chippers"

CrossFit Conditioning
For Life For Sport
Try the Method
Fitness@CrossFitSydney.com.au






CFHQ WOD

For time

5 Muscle-ups
45kg Back squat, 15 reps
10 Muscle-ups
45kg Back squat, 30 reps
15 Muscle-ups
45kg Back squat, 45 reps
10 Muscle-ups
45kg Back squat, 30 reps
5 Muscle-ups
45kg Back squat, 15 reps

Record time taken

ENDURANCE WOD

Choose ONE of The Following Sports:

"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".

Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!

STRENGTH WOD

Snatch
Max Effort

Clean & jerk
max Effort

Back squat
max Effort

3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap




Chippers

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.This requires a degree of metal determination as well as physical fitness.

The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement.
Decide on a Rep scheme that you can achieve in good form
Set small timed breaks or "walk aways" between the designated reps.

Accumulate the reps until complete.
Don't Give Up

Start Chipping.