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Today's CrossFit workout of the day (WOD) features a challenging chipper designed to be completed in 20 minutes or less. Athletes will kick off the session with a 1,600-meter run, followed by a 300-foot handstand walk, and finish with 24 power snatches. The prescribed weights for the power snatches are set at 125 lb for women and 185 lb for men, encouraging athletes to focus on singles to maintain a moderate to heavy load, aiming for at least four reps per minute.

For the handstand walk, athletes are advised to select an option that allows for continuous movement and progression. To accommodate varying skill levels, scaling options are available, including reducing the distance of the run and handstand walk, lowering the barbell weight, or substituting the handstand walk with shoulder taps in the pike position or a bear crawl.

Alternatives for those with injuries or limitations include using the Echo bike for a 3,500/5,000-meter ride or rowing for 1,600/2,000 meters instead of running. For the handstand walk, a 2-minute plank hold can be performed, while power snatches can be executed from the hang position or with a dumbbell. Additionally, intermediate and beginner options are outlined, providing adjustments to distances and weights to ensure inclusivity in the workout. Coaching cues emphasize the importance of pressing hands down into the floor during the handstand walk to maintain stability throughout the exercise.

#CrossFit,#WOD,#FitnessChallenge,#PowerSnatch,#HandstandWalk