Chipper(ish) Friday, courtesy of WODAPALOOZA!

August 30, 2019

Sorry for the late post! Your Friday Chipper is loosely based on 2 of the WODAPALOOZA qualifier WODs. It is not a true chipper, as some of the exercises repeat, but should be fun nonetheless!

 

**STAY TUNED FOR UPDATES TO OUR SUN-TUES CLASS SCHEDULE AS DICTATED BY HURRICANE DORIAN**

 

Friday Aug. 30, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

Warm-up:

For 8 minutes:

500m Row or Run

Then, in remaining time:

10 DB Floor Press

10 Hollow Rocks

10 Hanging knee raises

30 Jump rope (your choice)

 

Then, from 8:00-12:00:

Coach-led stretch

 

WOD:

 

A Chipper Style variation of WODaPALOOZA Qualifier WODs 1 and 2:

 

3-6-9-12-15:

Hang Power Snatch 55/75

Overhead Squat 55/75

30 DUBs (after each round)

 

Then,

 

40 Alternating Dumbbell Snatch 35/50

40 T2B

30 Dumbbell Burpees* 35/50

30 K2E

20 DB C&J 35/50

20 Calories

 

*Standards for DB Burpees:

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.

From here, the athlete will jump to their feet, never taking their hands from the dumbbells.

The athlete will then perform a “deadlift” with the dumbbells while they are standing.

The repetition is counted when the athlete stands with their knees and hips fully extended while maintaining control of the dumbbells. The dumbbells cannot be “dropped” from the top of the deadlift at any time. They must be controlled back down to the ground safely.

 

 

 

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