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Consistency chipper


Consistency chipper

CrossFit Invigorate – CrossFit

Metcon (Time)


800m run

50 AB Mat sit ups

50 TTB

50 KB

600m run

40 AB Mat sit ups

40 TTB

40 KBS

400m run

30 ab mat sit ups

30 TTB

30 KBS

200m Run

20 Ab mat sit ups

20 TTB

20 KBS

100m run

10 Ab Mat sit ups

10 TTB

10 KBS

50 min time cap
Aim for consistency the entire workout. before you begin…pick a pace for your run. Example: if you run the 800m in 4 mins..your 600m should take 3 mins.400m 2 min and 100m 1 min.

pick a rep scheme for each movement and stick with it no matter what throughout the entire workout. pick a rep scheme you think you’ll be able to hold after completing over 350 reps…

for example

round of 50 reps 8/8/8/8/8/8/2

round of 40 8/8/8/8/8

round of 30 8/8/8/6/

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