Hopper Chipper
Pull a card from the Hopper deck for each exercise.
200m Run
20 reps ???
400m Run
20 reps ???
800m Run
20 reps ???
400m Run
20 reps ???
200m Run
20 reps ???
For time: 50 Cal Row50 Boxjumpovers 24”/20”50 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg50 Front/Back rack/ OH Lunge step (same weight as Pushpress) Into:“Grace”30 Clean & Jerks for time Rx 30/20 Rx+ 50/35 Comp 60/40kg NOCompromise
7 Rounds 200m Sprint200m Farmers Walk (unbroken w 2 KB’s/DB’s AHAP)3 Strict Pullups Rx+ 5 Strict Comp Pullup complex* *3 Weighted 20/15kg into 5 strict into 7 kipping pullups NOCompromise
Backsquat Ladder 1-2-3-4-5-4-3-2-1 Rx 60/40 Rx+ 100/70 Comp 140/95kg After each set: 1 Ropeclimb (Rx+ Legless Comp L-sit) NOCompromise
30 min E.M.O.M. 3 Power Cleans Rx 40/30 Rx+ 70/50 Comp 90/6510 Pushups (scale reps down in steps of 2 when needed) NOCompromise
A: 12 min AMRAP30 Single/Double Unders15 Hang Power Snatches Rx 30/20 Rx+ 35/25 Comp 40/30kg B: 6 min Mobility/Stretching 12 min AMRAP30 Single/Double Unders5 Hang Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg NOCompromise
“Triple Cardio” 1 Mile Run2k Row4k Bike (Rx & Rx+ partition as needed.) NOCompromise
For Time: 30 Deadlifts Rx 30/20 Rx+ 40/30 Comp 60/40kg15 Boxjumps 24”/20”25 Deadlifts Rx 40/30 Rx+ 50/35 Comp 70/50kg15 Boxjumps20 Deadlifts Rx 50/35 Rx+ 60/40 Comp 80/55kg15 Boxjumps15 Deadlifts Rx 60/40 Rx+ 70/50 Comp 100/70kg15 Boxjumps10 Deadlifts Rx 70/50 Rx+...
A: “Death by” (20 min)Row/Ski/Bike (5 min Rest) B: 20 min E.M.O.M. 3 Backsquats (at a set weight. Try to aim for at least Bodyweight.) NOCompromise
7 Rounds for Time: 50 Double Unders15 Burpees5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 110/70kg NOCompromise
For time: 50 Cal Row5 Ropeclimbs Rx+/Comp Legless5 Squat Cleans Rx 60/40 Rx+ 80/55 Comp 100/70kg 40/4/430/3/320/2/210/1/1 NOCompromise
3x 7 min AMRAP (3 min rest inbetween) *Individual weight**The round must be unbroken A:(With 2 Dumbbells)4x 5m Dumbbell Farmer Walk10 Dumbbell deadlifts B:(1 Dumbbell AHAP )5 Dumbbell Box steps10 Dumbbell Russian Swings C:With 2 Dumbbells (same as A)10 (5/5) Gorilla...
“Nancy” 5 Rounds for time: 400m Run15 Overhead Squats Rx 20/15 Rx+ 30/20 Comp 42/30kg NOCompromise
For time 1-2-3-4-5 BodyRow Rx+ Strict Pullup Comp Strict C2BStrict Press Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski into6-7-8-9-10 Bodyrows Rx+ Pullups Comp C2BPushpresses Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski...
For time: (Rx 2 Rounds of half) 2k Row50 Bulgarian Split Squats 25/25 Rx+ Shrimp Squats Comp Alt Pistols30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg NOCompromise
Lift of Choice: 5-5-54-4-43-3-3-3-3… NOCompromise
with a running clock individual timing A: Fran21-15-9Thrusters Rx 20/15 Rx+ 30/20 Comp 42/30kgBody rows Rx+ (jumping) Pullups Comp Pullups B: 5 min active recovery bike/row/ski C: 21-15-9Kettlebell swingsRx 20/12 Rx+ 28/20 Comp 32/24kgBoxjumps 24”/20” D: 5 min...
For time: 50-40-30-20-10 Double UndersSitups Rx+ Knees to Elbows Comp GHDAlt DB Snatches Rx 15/12,5 Rx+ 25/17,5 Comp 30/22,5kg NOCompromise
For time: 1-2-3-4-5-6-7-8-9-10 Benchpress (as close as possible to BW)Deadlift (1.5x BW)Triple Cal Row/Ski NOCompromise
10 Rounds for Time: 1 Power Clean Rx 50/35 Rx+ 80/55 Comp 100/70kg10 Over the Boxjumps 24”/20”15 Wallballs 20/14# NOCompromise
30 min of work: 1 Ropeclimb5 Frontsquats (from the rack) Rx 50/35 Rx+ 70/50 Comp 90/65kg200m Sandbag/KB/DB Carry “AHAP” NOCompromise
Open 23.3 Starting with a 6 min timecap: 5 Wallwalks50 Double Unders15 Snatches (weight 1)5 Wallwalks50 Double Unders12 Snatches (weight 2) *if completed before the 6 min timecap, add 3 min to the timecap and complete: 20 (strict) Handstand Pushups50 Double Unders9...
For time: 1k Run5 rounds Cindy800m Run4 rounds Cindy600m Run3 rounds Cindy400m Run2 rounds Cindy200m Run1 round Cindy *Cindy = 5 Pullups, 10 Pushups, 15 Airsquats. NOCompromise
A: 3 Rounds10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Situps (3 min rest) B: 3 Rounds8 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg15/13 Cal row Rx+ 18/15 Comp 20/17 (3 min rest) C: 3 Rounds6 Deadlifts Rx 70/50 Rx+ 100/70 Comp 120/75kg20 knee raises Rx+ Knees to...
1-2-3-4-5-4-3-2-1 Ropeclimbs (variation)Hand Pushups (variation)Backsquats Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise
8 Rounds for max Weight 6 Chair Squats8 Double DB Benchpresses12/10 Cal Bike or 15/13 Cal Ski NOCompromise
10 Rounds for Time: 6 Muscle/Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg12 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 40/32kg NOCompromise
A: 7 min AMRAP5 Backsquats(Rx 40/30 Rx+ 50/35 Comp 80/55kg)10 Russian KB Swings B: 3 min:1-1-1-1-1 Benchpress C: 6 min AMRAP4 Backsquats8 Russian KB swings D: 3 min:1-1-1-1 Benchpress E: 5 min AMRAP3 Backsquats6 Russian KB swings F: 3 min1-1-1 Benchpress...
30 min E.M.O.M. Min 1: 3 Fatbar Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 90/65kgMin 2: 3 Strict (weighted) Pullups Rx+ 4 Comp 5Min 3: 15/13 Cal Row Rx+ 18/15 Comp 20/17 NOCompromise
20 min AMRAP 5 Pushpresses Rx 30/20 Rx+ 40/30 Comp 50/35kg7 Knees to Elbows (Rx Knee raises)35 Single/Double Unders NOCompromise
30 min of Work 1 Ropeclimb5 Frontsquats (from the rack)200m Run NOCompromise
For time: A: 21-15-9 (8 min TC) Cal Bike/Ski DB Boxsteps(2 DB’s: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg) 3 min Rest B: 21-15-9 (8 min TC) Cal Bike/Ski Burpee Boxjumps 24”/20” 3 min Rest C: 21-15-9 (8 min TC) Cal Bike/Ski Boxjumps 24”/20”...
DEADLIFT PARTYin buddy teams E.M.O.M. 2 Deadlifts Starting weight: Rx 40/30 Rx+ 50/35 Comp 60/40.Increase 5kg (2.5 per side) each minute. Stop increasing when needed.NO fail. NOCompromise
CrossFit Games Open 23.1 (Compare to Open 14.4) 14 min AMRAP:*Rx: 2 rounds of half the reps.**Rx/Rx+ +6 min time. 60 Cal Row50 Toes to Bar40 Wallballs 20/14# (9/6kg)30 Cleans Rx 40/30 Rx+ 50/35 Comp 62/43kg20 Ring Muscle ups NOCompromise
Chipper Sunday For time: 50 Cal Ski50 DB Boxsteps50 Cal Bike50 DB Snatches50 Cal Row50 Frontsquats or Overhead squats Rx 20/15 Rx+ 30/20 Comp 40/30kg DB Weights: Rx 20/15 Rx+ 25/17,5 Comp 30/20kg NOCompromise
7 rounds for time: 400m Run20 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg3 (jumping) Bar/Ring Muscle ups NOCompromise
BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every minute. Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of 1.1kg....
21-18-15-12-9-6-3 Cal RowBenchpress Rx 40/30 Rx+ 60/40 Comp 80/55kg NOCompromise
10 Rounds for time: 1 Ropeclimb Rx+ Legless Comp L-sit5 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg11/9 Cal Ski or 9/7 Cal Bike Rx+ 15/13 Ski or 12/10 Bike Comp 18/15 Ski or 14/12 Bike NOCompromise
2x 12 min AMRAP (with 6 min mobility inbetween) 3 (Jumping) Pullups Rx+ 4 Comp 5 C2B7 Wallballs Rx+/Comp 109 Trapped Situps Rx+/Comp 15 NOCompromise
A: 20 min AMRAP 5 Burpee Boxjumps 24”/20”10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg30 Single/ Double Unders B: 1 Mile Run for time (or not) NOCompromise
(Olympic lift of choice) 5-5-5-54-4-4-43-3-3-32-2-2-21-1-1-1 add cardio every 2 sets or not12/10 cal Bike15/13 cal Row/Ski NOCompromise
21 Backsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg400m Run15 Backsquats Rx 40/30 Rx+ 60/40 Comp 80/55kg400m Run9 Backsquats Rx 50/35 Rx+ 80/55 Comp 100/70kg400m Run6 Backsquats Rx 60/40 Rx+ 90/65 Comp 120/85kg400m Run3 Backsquats Rx 70/50 Rx+ 100/70 Comp 140/95kg...
32 min E.M.O.M. Min 1: 15 Kettlebell Swings Rx 20/12 Rx+ 24/16 Comp 28/20kgMin 2: “AMRAP” Knees to ElbowsMin 3: 5 -7 Ring dips Comp 3 Muscle upsMin 4: “AMCAL” Row/Bike/Ski NOCompromise
25 min Up & Down ladder 1-2-3-4-5-4-3-2-1 Pullups (Comp Chest to Bar)Pushpresses Rx 40/30 Rx+ 60/40 Comp AHAP After each set 150m Row/Ski NOCompromise
A: 12 min AMRAP3 Toes to Bar Rx+ 5 Comp 85 Frontsquats Rx+ 7 Comp 1015 Double Unders Rx+ 24 Comp 36 B: 6 min Mobility C: 12 min AMRAP Frontsquat weight: Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise
For time: 10 Dumbell Snatches15 Burpee Boxjumps 24”/20”20 DB Snatches15 Burpee Boxjumps30/1540/1550/15 DB Weights: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg NOCompromise
With a running clock: A: 2k Row (10 min TC) into…B: 20 min for max loadComplex;1 Deadlift1 Hang Clean1 Jerk…. intoC: 500m Row Sprint NoCompromise
TABATA Sundays 8 rounds of 20 sec AMRAP & 10 sec rest* WallballsKnee raises/Leg Raises/Knees to ElbowsDB SnatchesCal Bike *Finish a full tabata before going to the next.2 min rest after a full tabata. NOCompromise