I have to share yesterday's Workout of the Day that we did over at my CrossFit box in Ballantyne, S3. This kind of workout is called a "chipper:" multiple exercises, each assigned a very high rep number, to be completed in full in order as quickly as possible. Usually, chippers are intimidating only to look at; once you try them, you realize that you can't sprint through them, so you just make your way through the assignment as best you can at a medium pace that doesn't kill you. This one that we did yesterday was so well thought out by its designer, Kirk, that you COULD maintain a sprint-like pace all the way through. It was long, grueling, and metabolically VERY challenging. See below for details.
75 x
Box Jump (24" for men/ 20" for women)
75 x
Walking Lunge
75 x
Kettlebell Swing (1.5 pood for men/ 1.0 pood for women)
75 x
AbMat Sit-Up
75 x
Burpee
75 x
Slam Ball (20 lb. for men/ 10 lb. for women) (and I say go heavier here!...ladies, try 15 lb.!)
Please feel free to check out S3 for yourself. Your first workout is always free, plus the 10:30am Introductory WOD on Saturdays is free, as well, and perfect for beginners.
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