CrossFit is full of terms that are not always easy to understand, especially for beginners. But we'll help you to change that bit by bit.
Today we're focusing on two key terms that no CrossFit lexicon should be without: “For Time” and “Chipper”. These two workout types will test your endurance, willpower and strategic planning.
Ready to dive deeper? Let's explore together what these terms mean and how they can transform your train
What does “For Time” mean in CrossFit?
“For Time” is a format often used in CrossFit workouts. It means that you have to complete a set amount of exercises and repetitions as quickly as possible.
The challenge with 'For Time' workouts lies in the balance between speed and precision. They challenge you to recognize your limits - and go beyond them.
One of the most famous “For Time” workouts is “Murph”. It not only pushes your physical limits, but also promotes mental strength and endurance.
The chipper: a special type of 'For Time' workout
A “chipper” is a special category within the “For Time” workouts. It is characterized by a long list of different exercises that you have to work through one after the other.
The aim is to “chipper” through this “checklist” of exercises until there are none left. Typically, a chipper involves 5 to 10 different movements, each requiring a certain number of repetitions.
Chippers are known to be physically and mentally challenging. They are designed to force you to choose your strategy wisely.
The order and repetitions are chosen so that you have to manage your energy reserves and decide when to push and when to slow down.
Example workouts for “For Time” and Chipper
To give you a better idea of what “For Time” and chipper workouts look like in practice, we have put together some sample workouts here. These should inspire you and help you to plan and vary your own workouts.
“For Time” workout: Sprint through the basics
Aim: This workout aims to improve your speed and endurance in basic CrossFit exercises.
Workout:
400 meter run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Instructions: Perform all exercises in the given order as quickly as possible. Keep your form clean and be careful not to sprint too early to avoid exhaustion.
Chipper workout: The endurance test
Aim: This workout is designed to test your endurance and ability in a variety of exercises.
Workout:
50 Box Jumps
40 Kettlebell Swings (53/35 lbs; 24/16 kg)
30 Walking Lunges (each leg counts as one repetition)
20 Burpees
10 pull-ups
Buy-out: 800 meter run
Instructions: Work through the list from top to bottom. Try to keep a steady pace for each exercise and strategically plan short breaks to avoid exhaustion.
“For Time” workout: speed and precision
Aim: This workout focuses on improving your speed in combination with a precise technique.
Workout:
21-15-9 repetitions of:
Thrusters (95/65 lbs; 43/29 kg)
Pull-ups
Instructions: The goal is to complete the entire workout as quickly as possible. The numbers indicate the repetitions for each round (first round 21 repetitions of each exercise, second round 15, third round 9). Focus on explosive execution of the thrusters and efficient technique in the pull-ups.
If the workouts are too difficult for you as a beginner, you can modify them: Reduce the weight, the number of repetitions or resort to scaling (e.g. ring rows instead of pull-ups).
The most popular “For Time” workouts and chippers in CrossFit
Certain workouts have become legendary in CrossFit. “For Time” workouts and chippers are often in the spotlight.
The following three are notorious, demand everything from you and leave you with an unforgettable feeling of accomplishment.
Murph
Murph is perhaps one of the most iconic “For Time” workouts, named after Navy Lieutenant Michael Murphy, a fallen Navy SEAL. It is not only a test of physical endurance, but also a tribute to a hero.
The workout consists of:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
Finally, another 1 mile run
The aim is to finish the workout as quickly as possible.
The Filthy Fifty
A classic chipper that lives up to its name. This workout is a challenge that takes you through 50 repetitions of ten different exercises. A true test of your versatility and endurance.
The workout includes:
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 walking lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
The aim is to complete the entire workout as quickly as possible.
Fran
Although not typically categorized as a chipper, Fran is another famous “for time” workout known for its brutality. It consists of a descending ladder of thrusters and pull-ups.
The workout includes:
21 Thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups
The weights for the thrusters are typically 43 kg for men and 29 kg for women. Fran is notorious for the speed and intensity with which it is performed, often in less than five minutes.
How to incorporate For Time and Chipper workouts into your training as a beginner
To effectively integrate For Time and Chipper workouts into your training, we have a few tips for you:
Start slow: If you're new to For Time workouts, start with shorter workouts to get a feel for the pace and intensity.
Plan your strategy: Before the workout, think about how you want to approach the exercises. A good strategy can be crucial, especially with a chipper.
Keep an eye on your form: Even under time pressure, it is important to make sure you perform the exercises correctly. This will help you avoid injuries.
Set yourself goals: Try to improve your time for each “For Time” workout. This will help you stay motivated and track your progress.
The transformative power of “For Time” workouts
“For Time and Chipper workouts are essential components of CrossFit. They not only challenge your physical condition, but also your mental toughness. They teach you to push your limits and exceed them with strategy and perseverance.
We recommend that you regularly integrate these workouts into your training to improve your overall fitness. You will see: With each workout, you'll become stronger, faster and more resilient.
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