28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleClose your eyes and think about all the exercises you’ve ever done. Every movement, every rep scheme, every plate loaded on the bar. Now think about mashing all of that together into a single, grimy monster of a workout. That, in essence, is a “Chipper.”
The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next. Unlike the circuits seen in a lot of CrossFit workouts, a Chipper is performed only once. The best approach is to work methodically through each exercise. If you’re not competing in the CrossFit Games themselves, there’s no need to hammer away at top speed; Chippers are brutal regardless, so pace yourself.
Assembling a great CrossFit Chipper Workout of the Day (WOD) is a creative process, and the results are often epic workouts. The 2009 CrossFit Games’ Chipper is exactly that. Dave Castro and Tony Budding programmed this gem just minutes before the equipment was set up. In my humble opinion, it’s one of the best WODs ever. The workout is a series of Olympic lifts, gymnastic movements, and classic CrossFit skills, and completing it requires a combination of skill, stamina, strength, and mental toughness. It’s no wonder this was the final workout of the 2009 CrossFit Games, as it brings together so much of what CrossFit is all about.
BARBELL CLEAN
Rx: 15 w/155 lbs.
Scale Down: 15w/100 lbs.
TOES TO BAR
Rx: 30
Scale Down: No change
BOX JUMP
Rx: 30 at 24"
Scale Down: 30 at 20"
MUSCLE-UP
Rx: 15
Scale Down: 10
PUSH PRESS
Rx: 30 w/40-lb. DBs
Scale Down: 30 w/25-lb. DBs
DOUBLE UNDER
Rx: 30
Scale Down: No change
THRUSTER
Rx: 15 w/135 lbs.
Scale Down: 15 w/95 lbs.
PULL-UP
Rx: 30
Scale Down: No change
BURPEE
Rx: 30
Scale Down: No change
300-FOOT OVERHEAD WALKING LUNGE
Rx: 45-lb. plate
Scale Down: 25-lb. plate
Get the latest issue of Musce & Fitness featuring CrossFit Games champion Rich Froning and more CrossFit WODs.
**And to recover faster after such a brutal workout, check out Growth Factor-9.