I dreaded this but I knew I had to do something that would smoke me like a cheap cigar and I had to go no further than the Crossfit Marina site for inspiration. It has been a long time since I did a chipper of any sort, including Fight Gone Bad.
I get all caught up in the heavy lifting that I don’t do enough of the scorching-hot metabolic workouts that blowtorch the fat right off my body. (That just sounded like a line off a supplement ad, didn’t it)?
What’s unfair is that you lose the aerobic conditioning a lot faster than the strength gains and both disappear faster than your friends when it comes time to pay the tab. Both disappear faster as you age. I am not quoting any science here, just my personal experience. Take a look at the chipper today. It was brutal.
25 Walking lunge steps
50 Box jumps, 20 inch box
20 Double-unders (subbed 60 regulars)
25 Ring dips (subbed regular dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (dumbbell instead)
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
(Marina had 3 rope climb ascents but I had no such thing in my gym)
Time completed was 25:29