CrossFit Workout: Saturday, December 14, 2024
This Chipper workout tests endurance, strength, and power by challenging athletes to complete a large number of reps in sequence. Kettlebell swings build posterior chain strength and power, focusing on hip extension. Hand-release push-ups emphasize full range of motion and upper-body endurance.
Box jump-overs add a plyometric challenge, demanding lower-body power and coordination. Front squats focus on quad strength, core stability, and posture under load.
The chipper format encourages athletes to maintain focus and pace through high-rep sequences, offering a blend of strength and conditioning suitable for both RX and scaled athletes.
Workout Modifications for Beginner Athletes
For Time – Chipper:
Complete the following:
- 40 kettlebell swings (70/53 lb)
- 30 hand-release push-ups
- 20 box jump-overs (24/20 inches)
- 10 front squats (135/95 lb)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.