If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement. With a running clock, complete the prescribed work as fast as possible (“For Time“). Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.ĬrossFit Chipper Workouts 5 – Zachary Tellier Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high.
Intermediate athletes should finish in 50-70 minutes.ĬrossFit Chipper Workouts – Scaling Options If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume. With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”). What are some scaling options for the “Filthy Fifty” workout? Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”). What is the intended stimulus of the “Filthy Fifty” workout?Ī classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. How do you do the “Filthy Fifty” workout? If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.ĬrossFit Chipper Workouts 3 – Filthy Fifty
If needed, scale the volume but not so much to where you never feel the exhausting sensation of muscle overload. Scale the volume so you can finish in under 30 minutes but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout. Beginners may aim to complete the row in 4:00-4:30 intermediate athletes may aim for something closer to 3:15-3:30. If you don’t know your 1K Row pace, you’ll want to figure that out before trying this workout. If you can’t go unbroken yet, try one of these rep schemes: To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. Score is the time it takes to complete all the work. Workout 1 – JackieĬomplete the work in the order written: 1,000 Metre Row, then 50 Thrusters, then 30 Pull-Ups. These CrossFit Chipper Workouts will help you build a strong heart and incredible conditioning.
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