At Home CrossFit Workout | CrossFit Chipper

starting crossfit -

At Home CrossFit Workout | CrossFit Chipper

Check down below for notes and tips on the workout.

 

|Today's CrossFit WOD|

For time:

10 Dumbbell Overhead Lunges

20 Dumbbell push presses

30 V-ups

40 Double Dumbbell Hang cleans

50 Dumbbell front squats

*Then work your way back down

 

|Scaled Version|

For time:

10 Lunges with dumbbells at your side

20 Dumbbell push presses

30 Sit ups / Crunches

40 Double Dumbbell Hang cleans

50 Dumbbell front squats

*Then work your way back down

     

    Today’s workout of the day is a pyramid style CrossFit chipper workout. A chipper WOD (Workout of the day) means you go through the list of movements once and “chip away” at them, versus a WOD where you might perform rounds like an AMRAP or EMOM. For this workout all you need is a set of dumbbells, but you can also use a barbell or kettlebell as well. Leave the weight you use and time it took you to complete the work in the comments!

     

    This workout is a total of 300 reps which is a solid amount! You can’t start this workout too hot, otherwise you might burn out too soon and really slow down halfway. Since the overhead lunges and push presses are the lowest amount of reps in this workout, aim to go unbroken there. V-ups get very challenging very fast, so break those up however you need to. For the double dumbbell hang cleans really focus on using as much hips as possible so you aren’t using too much of your upper body. Open with a big set for the squats and try to get those done in 2-3 sets. Aim to hit the same sets you did on the way up as you work your way back down.

     

    If you have any other questions, be sure to leave them down below. If you enjoyed this video, make sure to hit the like button and subscribe for weekly content.

     

    Free at home workouts:

     

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    If you have any other questions, be sure to leave them down below. If you enjoyed this video, make sure to hit the like button and subscribe for weekly content.


    1 comment

    • Christy Petereit

      I’ve done workouts at home most of my workout life. I started working out when I was 29yrs old. I started buying workouts on DVD that’s was popular at the time or available. I did things from Beachbody. Insanity was my first from them. Then I joined my local CrossFit for almost a year. Love it! I stopped going in January because I had a bunion foot surgery, which is going well with some exceptions. So, I decided to do workouts at home again until I felt like I could go back again. If rather modify at home than at the gym. This is why I’m interested in seeing your homework’s. Thank you

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