10 Essential CrossFit Chipper Workouts to Challenge Your Limits

CrossFit Quarterfinals Workouts

10 Essential CrossFit Chipper Workouts to Challenge Your Limits

CrossFit Chipper workouts are known for their intensity and variety, making them a favorite among fitness enthusiasts. These workouts typically involve a long list of exercises performed sequentially with minimal rest in between. The goal is to complete the “chipper” list as quickly as possible. But why are these workouts called “chipper”? Because you chip away at the workout, one exercise at a time, until you finish the entire sequence. Let’s dive into the world of CrossFit Chipper workouts and explore 10 essential routines to challenge your limits.


Benefits of CrossFit Chipper Workouts

Chipper workouts offer a plethora of benefits that go beyond just physical fitness.


Full-body Conditioning

CrossFit Chipper workouts are designed to engage multiple muscle groups, providing a comprehensive full-body workout. From your legs to your core to your upper body, every part gets a solid workout.


Mental Toughness

These workouts are as much a mental challenge as they are physical. Pushing through a long list of exercises requires determination and mental grit, helping you build resilience and focus.


Endurance and Stamina

The high-intensity nature of Chipper workouts enhances cardiovascular endurance and overall stamina. Over time, you’ll notice improvements in your ability to sustain effort for longer periods.


How to Get Started with CrossFit Chipper Workouts

Before jumping into Chipper workouts, it’s crucial to understand the basics and prepare your body.


Basic Requirements

Ensure you have a clear space, appropriate CrossFit gear, and access to necessary equipment like dumbbells, kettlebells, or a pull-up bar.


Warm-Up Essentials

A proper warm-up is key to preventing injuries. Spend at least 10-15 minutes warming up your muscles with dynamic stretches and light cardio.


Essential CrossFit Chipper Workouts

Now, let’s explore 10 essential CrossFit Chipper workouts that will test your limits and help you achieve your fitness goals.


Workout 1: The Beginner’s Chipper

Description: A simple yet effective routine to introduce you to Chipper workouts.

Step-by-Step Instructions:

50 Jumping Jacks

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Burpees


Workout 2: The Classic Chipper

Description: A well-rounded workout that targets all major muscle groups.

Step-by-Step Instructions:

100 Single Unders (jump rope)

90 Sit-Ups

80 Lunges (40 each leg)

70 Push-Ups

60 Box Jumps

50 Kettlebell Swings

40 Pull-Ups

30 Wall Balls

20 Handstand Push-Ups

10 Muscle-Ups


CrossFit Chipper Workouts


Workout 3: The Hero WOD Chipper

Description: Inspired by the Hero WODs, this workout is designed to be grueling.

Step-by-Step Instructions:

100 Double Unders

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 Air Squats

1-Mile Run


Workout 4: The Partner Chipper

Description: A fun and challenging workout to do with a partner.

Step-by-Step Instructions:

200 Wall Balls (split between partners)

150 Box Jumps (split between partners)

100 Kettlebell Swings (split between partners)

50 Burpees (split between partners)


Workout 5: The AMRAP Chipper

Description: As Many Rounds As Possible (AMRAP) within a set time.

Step-by-Step Instructions:

10 Push-Ups

20 Sit-Ups

30 Air Squats

Repeat for 20 minutes


Workout 6: The EMOM Chipper

Description: Every Minute On the Minute (EMOM) structure to keep you moving.

Step-by-Step Instructions:

Minute 1: 15 Kettlebell Swings

Minute 2: 15 Push-Ups

Minute 3: 15 Box Jumps

Repeat for 20 minutes


Workout 7: The Murph Chipper

Description: A tribute workout that’s tough and rewarding.

Step-by-Step Instructions:

1-Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1-Mile Run


Workout 8: The Equipment-Free Chipper

Description: Perfect for those with no access to equipment.

Step-by-Step Instructions:

100 Jumping Jacks

90 High Knees

80 Mountain Climbers

70 Sit-Ups

60 Air Squats

50 Push-Ups

40 Lunges

30 Burpees

20 Plank Jacks

10 Handstand Push-Ups


Workout 9: The Advanced Chipper

Description: For seasoned CrossFitters looking for a serious challenge.

Step-by-Step Instructions:

50 Handstand Push-Ups

40 Chest-to-Bar Pull-Ups

30 Pistols (single-leg squats)

20 Muscle-Ups

10 Overhead Squats (135/95 lbs)


Workout 10: The Competition Chipper

Description: Mimics the intensity of a CrossFit competition.

Step-by-Step Instructions:

100 Wall Balls

90 Double Unders

80 Box Jumps

70 Kettlebell Swings

60 Sit-Ups

50 Burpees

40 Pull-Ups

30 Clean and Jerks (135/95 lbs)

20 Snatches (135/95 lbs)

10 Thrusters (135/95 lbs)


Tips for Maximizing Your CrossFit Chipper Workouts

Pacing Yourself

Don’t rush through the exercises. Pace yourself to maintain form and prevent burnout.


Proper Form and Technique

Always prioritize proper form over speed. Incorrect technique can lead to injuries.


Recovery and Rest

Ensure you have adequate rest between workouts to allow your muscles to recover and grow.


Common Mistakes to Avoid


It’s easy to get carried away, but overtraining can lead to fatigue and injury. Listen to your body.


Ignoring Form

Proper form is crucial. Sacrificing form for speed increases the risk of injury.


Skipping Warm-Ups and Cool-Downs

Warm-ups prepare your body for the workout, and cool-downs aid in recovery. Don’t skip them.


How to Modify CrossFit Chipper Workouts for Different Fitness Levels

One of the great things about CrossFit Chipper workouts is their adaptability. Here’s how you can modify them for different fitness levels:



If you’re new to CrossFit, start with lighter weights and fewer reps. Focus on mastering the form of each exercise before increasing intensity. Here are a few tips:

Scale Down the Reps: Instead of 50 push-ups, start with 20 or 30.

Use Assisted Variations: For exercises like pull-ups, use resistance bands to assist you.

Shorten the Workout: Cut down the number of exercises or rounds to make the workout more manageable.


Intermediate Athletes

Once you’re comfortable with the basic movements, you can start increasing the reps and adding more challenging exercises. Here’s how to step it up:

Increase Reps Gradually: If you started with 20 push-ups, increase to 30 or 40 as you get stronger.

Add Weight: Use weighted vests or heavier dumbbells to make the exercises more challenging.

Mix Up the Exercises: Incorporate more complex movements like kettlebell swings or box jumps.


CrossFit Chipper Workouts


Advanced Athletes

For those who have been doing CrossFit for a while, the goal is to continually push your limits. Here’s how to keep challenging yourself:

Increase the Intensity: Add more reps, use heavier weights, or shorten the rest periods between exercises.

Incorporate Advanced Movements: Include exercises like muscle-ups, handstand push-ups, and double unders.

Compete Against Yourself: Track your times and try to beat your previous records in each workout.


CrossFit Chipper Workout Tips for Success

Stay Hydrated

Intense workouts like Chippers can lead to significant fluid loss through sweat. Make sure to drink plenty of water before, during, and after your workout to stay hydrated and maintain performance.


Listen to Your Body

While it’s important to push yourself, it’s equally important to recognize when your body needs a break. If you feel pain (not to be confused with the usual discomfort of a tough workout), take it as a signal to stop and rest.


Track Your Progress

Keep a workout journal to track your exercises, reps, weights, and times. This will help you see your progress over time and stay motivated.


Mix It Up

To avoid hitting a plateau, vary your workouts. Try different Chipper routines, switch up the order of exercises, or use different equipment to keep your body guessing.


Cool Down and Stretch

After an intense workout, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility, aiding in recovery and preventing injuries.


The Mental Aspect of CrossFit Chipper Workouts

CrossFit Chipper workouts are as much a mental challenge as they are a physical one. Here are some mental strategies to help you succeed:


Set Small Goals

Break down the workout into smaller, manageable goals. Instead of focusing on the entire workout, concentrate on completing the next set of reps or the next exercise.


Positive Self-Talk

Encourage yourself with positive affirmations. Remind yourself that you’re strong and capable of completing the workout.


Visualize Success

Picture yourself finishing the workout successfully. Visualization can boost your confidence and motivation.


CrossFit Chipper Workouts


Find a Workout Buddy

Having a workout partner can provide motivation and accountability. You can push each other to perform better and celebrate each other’s successes.


Stay Present

Focus on the exercise you’re doing rather than worrying about the ones coming up. Staying present helps you maintain proper form and prevents you from feeling overwhelmed.


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CrossFit Chipper workouts are a powerful way to build strength, endurance, and mental toughness. With their varied and intense nature, they keep you on your toes and push you to your limits. Whether you’re just starting or are a seasoned athlete, there’s a Chipper workout that can help you reach your fitness goals. So gear up, stay focused, and start chipping away at these workouts to see incredible results.


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