Workout Instructions
Athletes will set a 24:00 clock to complete events 3 (Bodyweight Chipper) AND 4 (Barbell Chipper). At the 12:00 mark, event 4 will begin. If athletes finish Event 3 before the 12:00 mark they will rest the remaining time.
Athletes must complete the workout in order, unpartitioned.
MOVEMENT STANDARDS
Box Jump Over – The athlete must begin on one side of the box and utilize a two foot take off. Both feet must contact the top before stepping or jumping to the opposite side. The rep is counted when the athlete lands back on the ground.
Bar Facing Burpee – Athletes must be perpendicular to the bar to initiate the burpee. Any method for travelling to the oppsoite side is allowed. Step or jumping are weighted equally.
Pull up – Athletes must start from a straight arm hang. When the chin passes above the bar, the rep is counted. Any style of pull up is allowed.
Pistol – Athletes must initiate a single leg squat with the opposite foot clearly off of the ground. The foot or leg may be supported by the hand or arm to accomodate this standard. The rep is counted when the athlete’s hip has passed below the knee and they return to full extension under control. Athletes must alternate legs.
Box Step Overs – Athletes must start on the floor and get both feet on top of the box before advancing to the opposite side.
Ring Row – Top of the rings should be set to hip height. Athletes must start from a straight arm hang with their feet directly under the ring strap anchor point. When the chest/shoulder contacts the rings, the rep is counted.
Box Pistol – Athlete must start with one foot on the box and the other elevated off the side. The rep is counted when the athlete’s hip passes below the knee and returns to extension with control. Athletes are allowed to use the side of the box for stability, but must alternate legs every rep.
Air Squat – The rep is counted when the athlete’s hip passes below parallel and returns to full extension with control.