Crossfit chipper – advanced
CrossfitAdvanced6 exercisesabout 40 min
21-15-9 in the style of Fran first: thrusters (43/30 kg) and pull-ups in three descending sets. Then 30 deadlifts (100/70 kg), 50 wall balls, 30 toes-to-bar and a 1000 m row. Guide: 25–30 minutes total. Chipper: a long list worked through in order, one set per exercise, as fast as possible. Break the reps into as many chunks as you need. Time it. Crossfit-inspired. Scaling is the point: pick weights and variants where you keep your form the whole session.
Exercises
Thruster3 sets × 21, 15, 9Pull-Up3 sets × 21, 15, 9Barbell Deadlift1 sets × 30
Wall Ball1 sets × 50
Toes to Bar1 sets × 30
Rowing Machine1 sets × 1000 mRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
More workouts: Crossfit
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Crossfit for time – intermediateHelen as written: three rounds of 400 m run, 21 kettlebell swings (24/16 kg) and 12 pull-ups. Guide: 11–14 min