Delts & Chest Power-Endurance Chipper

Crossfit
1h

Session objective (single focus)

Upper-body power-endurance (deltoids + pectorals) with repeatable sets at high output while maintaining strict shoulder mechanics.

Warm-up (12 min)

1) Pulse raiser (4 min)

  • Assault Bike or Rower: easy → moderate, last 30s slightly faster

2) Shoulder prep + activation (5 min)

  • 2 rounds:
    • 12 banded pull-aparts
    • 10 banded external rotations/side (elbow pinned)
    • 8 scapular push-ups
    • 8 inchworms + push-up (smooth tempo)

3) Movement prep (3 min)

  • 2 rounds (light DBs):
    • 6 DB push press
    • 6 DB strict press
    • 6 push-ups (perfect line)

Main block (Strength/Skill) — 18 min

A) Push Press (Olympic bar)

  • Build to a heavy triple for the day (not a max grind):
    • 6–7 sets x 3 reps
    • Rest 90–120s
    • Goal: crisp dip/drive, stable overhead, no press-out from soft lockout

Notes: Keep volume moderate to preserve shoulders for conditioning.

Metcon (Conditioning) — 18 min

For time (cap 18 min):

  • 30/24 cal Assault Bike
  • 21 Barbell push press 50/35 kg
  • 21 Chest-to-bar pull-ups
  • 30/24 cal Assault Bike
  • 15 Barbell push press 60/42.5 kg
  • 15 Chest-to-bar pull-ups
  • 30/24 cal Assault Bike
  • 9 Barbell push press 70/50 kg
  • 9 Chest-to-bar pull-ups

Stimulus: Fast but controlled; push press should be unbroken or 2 sets early, then 2–3 sets late. Pull-ups in 2–4 sets while maintaining shoulder position.

Finisher (8 min)

EMOM 8 (quality density, not sloppy):

  • Min 1: 12–15 Wall Balls 9/6 kg
  • Min 2: 35–45 sec Battle Ropes (power waves)

Cool-down (4 min)

  • Doorway pec stretch 60s/side
  • Lat stretch hanging or banded 60s
  • 1–2 min easy bike/row nasal breathing
  • Push Press (barbell): deltoids (anterior/medial), triceps, upper chest; strong leg drive but upper-body goal.
  • Chest-to-bar pull-up: latissimus dorsi, biceps, lower traps/rhomboids; balances pressing volume for shoulder health.
  • Assault Bike: mixed-modal conditioning; keeps impact low while maintaining high power output.
  • Wall Ball: legs + trunk with shoulder endurance in the throw/catch.
  • Battle Ropes: shoulder girdle stamina (delts) + core bracing.

Primary emphasis: deltoids + pectoralis major under repeated high-output sets, supported by triceps and scapular stabilizers.

WOD Evaluation

70
Strength
78
Endurance
72
Volume

Muscle Groups Worked

Anterior Deltoid
Pectoralis Major
Medial Deltoid
Triceps Brachii
Serratus Anterior

Exercises in this wod

Assault BikePush PressChest-to-Bar Pull-upWall BallBattle RopesBanded Pull-ApartBanded External RotationScapular Push-upInchworm

Material

Olympic barBumper platesPull-up barAssault BikeResistance bandsWall ballsBattle ropes

Technical Explanation

Push Press (barbell)

  • Dip: vertical torso, knees track over toes, heels down.
  • Drive: aggressive leg extension; transfer force to bar.
  • Finish: active shoulders, ribs down, bar stacked over mid-foot.
  • Safety: stop sets if you lose vertical dip, start pressing early (no leg drive), or feel pinching overhead.

Chest-to-bar pull-up

  • Start with active shoulders (scaps engaged), hollow-to-arch rhythm.
  • Keep elbows driving down/back; avoid excessive chin reach.
  • Safety: scale before form breaks (shoulder anterior glide, neck craning, or sloppy kipping).

Wall Ball

  • Full squat depth you can control; drive through legs, catch softly.
  • Keep chest tall; avoid collapsing knees.

Battle Ropes

  • Athletic stance, neutral spine, shoulders packed.
  • Generate power from hips and core, not just arms.

General pacing

  • Metcon: choose loads allowing consistent cycle time; avoid redlining on the first bike to protect shoulder mechanics on presses/pull-ups.

Adaptations

Beginner (preserve stimulus: shoulder/chest stamina + pulling balance)

  • Strength: Push press 5x3 @ moderate load, perfect mechanics.
  • Metcon:
    • Bike: 24/18 cal each
    • Push press: 21/15/9 @ 30–40 kg / 20–27.5 kg
    • Pull-ups: jumping C2B or banded pull-ups (same reps) or ring rows 21/15/9
  • Finisher: 10–12 wall balls + 25–35s ropes

Intermediate

  • Strength: build to heavy triple but leave 1–2 reps in reserve.
  • Metcon:
    • Bike as written or 27/21 cal
    • Push press: 50/35, 55/40, 60/42.5 kg
    • Pull-ups: C2B or pull-ups (chin over bar) if C2B breaks down
  • Finisher: 12–15 wall balls + 35–45s ropes

Advanced (as prescribed)

  • Maintain crisp lockouts; break early to keep cycle speed.
  • Optional progression if finishing <14 min consistently: add +3 cal to each bike segment next time (keep weights).