Dec 2, 2014

Wednesday 14.12.03

Main WOD "2009 CrossFit Games Chipper"
1RFT, 25min Time Cap

- 15 Squat Cleans 135/95#
- 30 Toes to Bar
- 30 Box Jumps 24/20"
- 15 Muscle Ups
- 30 DB Push Press 40/25#
- 30 Double Under’s
- 15 Thrusters 135/95#
- 30 Pull Ups
- 30 Burpees
- 300' OH Walking Lunges (45/25)

Strength
- 4min EMOM of 5x Strict Pull Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This is considered by many to be the ‘hardest Crossfit competition WOD ever’. So if this looks intimidating…it should! You will use the same weight for your Squat Clean and Thrusters, so modify accordingly.
  • For the Squat Clean, remember that it is broken into 3 distinct phases; A pulling movement from the floor into a power position, a jumping movement using your extended hips to move the bar upward, and a catching movement where you quickly rotate your elbows around the bar while you pull yourself under.
  • For the box jumps, use your squat to power your jump and ensure full extension at the top of the box. Scale with step ups if needed.
  • For the Push Press, ensure your torso drops straight down on the dip and that you have an aggressive turnaround from the dip to drive without leaning forward or muting your hip.
  • The Thurster combines a front squat with a push press, so ensure you start with the bar racked properly (elbows high , hands just outside shoulders, bar rests on shoulders with a loose grip) and keep your elbows high throughout the movement. Points of performance here.
Scaling: Substitute Muscle Ups with 30 Chest to Bar Pull ups and 30 tricep dips. Substitute TTB with K2E at 1:1. Substitute Double Unders with Singles at 3:1.

Scoring: Your score is your total time to complete OR number of reps completed at time cap.

Strength: Strict Pull-ups (banded if needed). 5 reps Every minute on the minute (EMOM) for 4 minutes (20 total reps). Tips and tricks here.

4 comments:

Tara Kinney said...

Here is a clip from the 2009 games!
http://games.crossfit.com/video/2009-crossfit-games-mens-chipper

Chuck Lawrence said...

24:03 Rx. The worst part is without a doubt the lunges...

Dan R. said...

22:31-subbed jumping bar MU's. Started the burpees around 15:00 mark then the wheels really started to come off.

Jimmy Chen said...

IMCF Sill

23:50 Rx. Was making great progress up until the muscle ups. Got bottlenecked there since I could only do one MU every minute or so. Nothing like the last set of burpees to keep things interesting!