Fast Chipper

Aug 6th, 2018

Category: CrossFit

Fast Chipper

Leighton – Jumping Into the Week Like…


Fundamentals is BACK in September!
We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
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Warm-up
2 Rounds
10 step ups per side with kettlebell on opposite shoulder (foot stays on box)
10 Side hip raises per side with feet on box
10 Single arm extended prone kettlebell row per side on the box
10 Reverse woodchoppers per side seated on the box

Strength
Push-press
2-2-2-2-2

WOD
30 Shoulder to Overhead (115,75)
30 Toes to Bar
30 Box Jumps (27,24)
30/25 Calories Bike

Level 2 – (95,55)
Level 1 – (75,35), 24,20
ADV – Use 2 (53/35) KBs for STOH, 30 inch box jump

Sub 50/40 Row or 40/30 Ski

Coaches Note: This should be a relatively fast chipper. Pick a weight that you can do at least 10 unbroken for the shoulder to overhead.

Extra Work
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Conditioning Class – 6:30AM Southie Green or 4:45pm Southie Orange
5 Minute AMRAP
10/8Calorie Ski
8 Burpees

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
Bike for Max Calories

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
10/8Calorie Ski
8 Burpees

DISCUSSION 5 Comments

  1. Joel Carpenter 08/07/2018 at 12:51 pm

    Push Press: 145 x 2
    WOD: 11:00 (95 on the bar all else RX) I learned that 27 inch box jumps are very slow and require all my concentration.

  2. Ryan Gould 08/07/2018 at 1:07 am

    PP: 115×2….took it super lift and focused on mobility

    WOD: 7:18 @ 115/50 ab-mat sit-ups

  3. Sean Flannery 08/06/2018 at 10:27 pm

    Extra: 10 rds Rx
    Strength: 185-235#
    WOD: 6:57 Adv

  4. Campbell 08/06/2018 at 9:15 pm

    Extra Work: 13 Rounds Rx
    Push Press: 215×2, 235×1
    Wod: 5:02 Rx

  5. Crowley 08/06/2018 at 12:44 pm

    push press: 195
    wod: 6:12 rx