Workout Description
For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (14/20 lb, 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips
Why This Workout Is Very Hard
For the average CrossFit athlete, Pig Chipper is Very Hard because Pig Flip and Wall Ball meet a roughly 11:57 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Pig Chipper
- Elite: <7:10
- Advanced: 8:47-10:08
- Intermediate: 11:33-12:54
- Beginner: >20:58
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The repeated work around Pig Flip and Wall Ball scores 0.8 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (7/10): The 11:57 scoring window and 4 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Power (4/10): Pig Flip drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Strength (3/10): External loading and force demands score 0.3 for strength. The prescription reaches about 20 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Endurance (2/10): Pig Chipper scores 0.2 for endurance because its 11:57 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Movements
- Pig Flip
- Chest-to-Bar Pull-Up
- Toes-to-Bar
- Wall Ball
Scaling Options
Reduce total reps or rounds to roughly 70-80% while preserving movement order.
Scaling Explanation
Choose options that keep the athlete working in the moderate-duration domain without prolonged failure. Preserve the primary challenge of Pig Flip and Wall Ball, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Pig Chipper is intended as a moderate-duration test centered on Pig Flip and Wall Ball. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Pig Flip and Wall Ball before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
L5 is anchored near 12:54 for an average Rx athlete, allowing realistic set breaks and transitions around Pig Flip and Wall Ball. L10 targets 6:12 with deliberate pacing, near-unbroken skill work, and minimal transition loss.
Modality Profile
Counting each unique movement once, G includes Chest-to-Bar Pull-Up and Toes-to-Bar; W includes Pig Flip and Wall Ball. That produces G 50%, M 0%, and W 50%.
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