CrossFit:
“A Chipper” Teams of 2:
(Only 1 person works at a time)
Get as far as possible in 35 minutes:
50 Cal Row Or Bike
50 HSPU’s
50 Deadlifts 185/135
50 Toes-To-Bar
50 Box Jump Overs 30/24
50 Toes-To-Bar
50 Deadlifts 185/135
50 HSPU’s
50 Cal Row or Bike
Immediately into the same thing at 25 reps.
Sweat:
Run 200m
10 Toes-To-Bar
20 Barbell Front Squats (45/35lbs.)
Run 400m
20 Toes-To-Bar
30 Barbell Front Squats (45/35lbs.)
Run 600m
20 Toes-To-Bar
30 Barbell Front Squats (45/35lbs.)
Run 400m
10 Toes-To-Bar
20 Barbell Front Squats (45/35lbs.)
Run 200m
Women’s RX+ is 55lbs.
Basically the same workout, but with rowing, push-ups, and plank toe touches . Those abs are gunna be SORE tomorrow đ
Row 200m
20 Push-Ups
20 Spiderman Plank Toe Touches
Row 400m
30 Push-Ups
30 Spiderman Plank Toe Touches
Row 600m
30 Push-Ups
30 Spiderman Plank Toe Touches
Row 400m
20 Push-Ups
20 Spiderman Plank Toe Touches
Row 200m
https://www.youtube.com/watch?v=V04d5s5y3oc
Daily D:
1.) 5min. of DB Hip Thrusts
2.) 5min. of Single Arm DB Floor Press
*Switch sides every 6-8 reps nonstop
3.) 5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop
4.) 5min. of Tricep Dips (Bodyweight or weighted)
5.) 5min. of DB Russian Twists
The details:
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).