Workout Instructions
Athletes will complete the chipper from top to bottom as quickly as possible. Each athlete is allowed one barbell and is responsible for loading and unloading his/her own weights. The total repetitions will be the score. Tie breaks are after each completed round of overhead squats.
MOVEMENT STANDARDS
Box jump over – The athlete must travel from the ground to the top of the box. Stepping or jumping is permitted, but the athlete must travel to the opposite side of the box between repeitions and touch both feet on top of the box each time. Standing up on top is not required.
Toes to bar – The athlete must start from a hanging position with the arms straight and feet off the ground. Both feet must pass behind the vertical plane of the bar and touch the bar between the hands simultaneously for the repetition to count.
Knees to chest – The athlete must start from a hanging position with the arms straight and feet off the ground. Both feet must pass behind the vertical plane of the bar and the knees must travel above the belly button for the repetition to count.
Handstand push ups – The athlete must set their hands within a marked box that measures 40 inches wide by 24 inches deep. No part of the hand can be wider than this box. The repetition begins in a handstand with hips and arms locked out. The head must touch the ground at the bottom and the body must return to locked out with feet on the wall under control for the repetition to count.
Hand release push ups – The athlete will start lying down and press their body to a locked out position. At no time during the repetition can the athletes feet leave the ground. Nor can the knees touch at any time.
Overhead squat – The athlete can get the bar overhead by any means necessary, but the barbell must start on the floor. No use of a squat rack is permitted. Once the bar is overhead the athlete must clearly pass below ninety degrees at the bottom of their squat before returning to a locked out position of the knee and hip under control.