CROSSFIT
“CHIPS & DIP”
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches
WHITEBOARD BRIEF
STIMULUS
This is a 20:00 to 25:00 workout.
Goal: To pick a pace that allows you to keep moving with minimal rest breaks. Think Dory from “Finding Nemo” – Just keep swimming…just keep swimming…
RUN
1 mile should take between 7:00-9:00.
PISTOLS/LUNGES
60 Pistols or Lunges should take no more than 4:00, at a steady pace. We should be able to clear 60 reps in 6 sets of 10 with a quick:05 rest between sets, or 4 sets of 15, etc.
PULL-UPS
50 Chest-to-Bar Pull-Ups should be completed in 4:00 or less.
BAR-FACING BURPEES
40 Bar-Facing Burpees should be completed in no more than 4:00-5:00
POWER SNATCHES
You can attack this with fast singles, but you need to be able to hold sets of 5 reps consecutively at the chosen loading. This means that you should be capable of 10+ reps consecutively when you are fresh.
STRATEGY & WORKOUT
Josh Bridges (former CrossFit Games athlete) famously said about the CrossFit hero workout Murph, “You can’t win that workout in the first mile, but you sure as @#$% can lose it.” This is important to remember as we open this workout with 7-9 minutes of cardio.
Our goal should be to find – for every movement involved – a pace that allows constant movement.
There shouldn’t be any single movement that causes a serious sticking point.
Be honest with yourself about your ability to maintain a given pace or speed. Load is impressive when lifted fast and well, and performing all the reps is impressive when performed within the intended time frames.
Be impressed by correct mechanics (AND intensity), and you will set yourself up for great success and long-term health!
SCHEDULE A CALL
Become an active participant in your health.
More present at home and improved relationships with a healthy outlet.
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