Barbell work vs. Gymnastik
Knowledge: What is a CrossFit Chipper workout?
The atypical chipper in Crossfit is composed of 5 to 10 movements done at a moderate level and is designed to push the metabolic condition of the athlete(s) who find themselves lucky enough to be participating in one of these workouts. One thing is for certain, Chippers both test and push your limits. And bottom line, as much as I hate them, they’re one of my favorite workout formats. Heck, you get to do a bunch of stuff, hang out with friends, and tax your system all in one session – what else could you ask for?
Mobility Flow zum Start
30 sec each movement, with a quick Transition inbetween.
- Down Dog
- World Greatest Stretch
- Penguin
- Rocking Push Up
- Child Pose
repeat on other side
Partner Warm Up
Part A
3 rounds of
Partner A
- 10 Air Squats / Good Mornings / Kang Squats
- 10 KB Deadlifts / KB High Pulls / KB Shoulder Press (5/5)
each round a other movement
Partner B
easy jump rope variation
Part B
3 rounds of
Partner A
- 1 Wall Climb
- 10 Plank up/downs
- 10 Half Burpees
Partner B
- dead hang on rings or bar , at least 30 sec
Workout
Buy IN: 500m row/ski or bike 1000m
Chipper
- 15 Snatch
- 20 Box Jump Over
- 15 Overhead Squats
- 20 T2B
- 15 Clean & Jerk
- 20 Push Ups
- 15 Push Press
- 20 Burpees Pull Ups
Buy OUT: 500m row/ski or bike 1000m
Info:
rxd: 50/35kg and 70/60cm
scaled: 40/25kg and 60/50cm
Stephan Contratti 
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