A Classic Chipper

Stimulus and Strategy:

Today’s workout is a classic chipper-style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately. The row following the handstand push-ups should be an “all-out” effort to get this workout across the finish line. Work hard and have fun today!

Scaling:

Reduce the distance of both the run and the row, and the volume of the handstand push-ups.

To reduce the complexity of the handstand push-ups, first begin by cutting the number of reps. Use this option if you have handstand push-ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push-ups, consider pike push-ups or dumbbell push presses.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.

**Intermediate option:*

Same as Rx’d.

Running + row warm-up | 8:00

2 rounds:

10/10 Leg swings (forward/back)

10/10 Leg swings (side to side)

5/5 Hip rotations – out and around

5/5 Hip rotations – in and out

50' hamstring scoops

50' High knees

50' Butt kickers

200-meter run | 200-meter row

TECH | 2:00

Demonstrate: kipping handstand push-ups and rowing

Kipping Handstand Push-up

Rowing

Dumbbell Push Press

Specific Warm-up | 5:00

Handstand Push-ups | 5:00

5 Push-ups to downward dog

5 Piked push-ups

:30 Handstand hold

5 x Handstand negatives

3 x Handstand negatives + 1/4 push-up

5 x Handstand push-up

WOD | 20:00 - 25:00 | H:25

RX/Intermediate:

For time:

1,000-meter run

30 handstand push-ups

1,000-meter row

Beginner option:

For time:

400-meter run

30 dumbbell push presses

500-meter row

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Stretching | 5:00

1 set:

1:00 cobra pose

1:00 couch stretch/leg

1:00 pigeon stretch

2:00 shoulder banded stretches

Enjoy!