One of the best WODS from this years CrossFit Games. We have made a couple of minor modifications based on equipment and scale of the athletes, so please have a look and decide what works best for you. If in doubt…ask your coach.
CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 100 / 70-lb. dumbbell
Scale 1
2 rounds of
50 pull-ups
40 GHD Situps
30 alternating pistols
20 Calorie Row
10 push press
Scale 2
4 rounds
25 Pullups
20 GHD Situps
15 alternating pistols
10- Cal Row
5 Push Press
In scaled versions, Pullups can be banded, seated, ring rows.
GHD can be Atomic Situps, Pistols can be from seated, or top of box,and push press scaled by weight.
Kashout 4 Keeners
2 minutes per side Couch Stretch
2 minutes per side Pidgeon Stretch
crossfitpickering.com 