CrossFit Sydney "Chipper?"

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




CFHQ WOD

Deadlift
3-3-3-3-3-3-3

Rest 3-5min between attempts

Record Loads


ENDURANCE WOD

All sports: 30:20 x 8 nothing else! 30 seconds on 20 seconds off.

Swim: Use a pool or open water.

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200 watts +

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed!

C2:Row 30:20x8


STRENGTH WOD

BACK SQUAT
83%x3x5

Snatch Grip DL
110%x3x3

Push Press
80%x5x5

Pull Up
5x5


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.