08/06/2016 2009 CrossFit Games Chipper

Tanner receiving some coaching cues from Coach Slater.

Tanner receiving some coaching cues from Coach Slater. –photo courtesy of Janice Hurley

WOD:

15 Squat Clean (135/95lb)
30 Toes to Bar
30 Box Jumps (20″)
10 Muscle Ups/5 MU
30 Shoulder to Overhead (95/65lbs)
30 Double Unders
10 Thrusters (135/95lbs)
30 Pullups
30 Burpees
300ft OH Walking lunge with (45lb/25lb) plate

We programmed this back in November, so if you performed it then, go back and check your time. It is such a classic CrossFit Chipper! Nothing should be too heavy/hard so that people can’t keep moving through it consistently. The Burpees and the Lunges at the end are the most challenging given the fatigue level you’ll be experiencing, on top of having to do those horrendous movements. 🙂

Logistically, this will take a while to get everyone set up, so we will be moving through a quick warmup and then using the majority of the time to review/prep you for the workout.

For all categories, scale load as needed. The load should be moderate for the Cleans and Thrusters. They will most likely need to break these up into small sets.  Toes to bar can be further scaled to Lying Leg to Pole (Dragon Flags). Muscle ups can be scaled to Chest to Bar Pullups or Bar Muscle Ups.

Fitness: We took out some of the more complex movements and turned it into an AMRAP. Use a light-moderate set of Dumbbells so that they can keep a consistent pace for the 20min. For the DB Step ups, use two 45lb plates stacked. Scale everything else as you see fit.

Happy WODing!

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