Workout 3133

Created: August 5, 2024

Description:

2012 Chipper
For time:
10 overhead squats
10 box jump overs
10 thrusters
10 power cleans
10 toes to bars
10 burpee muscle ups
10 toes to bars
10 power cleans
10 thrusters
10 box jump overs
10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean
For most, this is a moderate duration pyramid style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle up, burpee chest to ring pull up, burpee chin over ring pull up, or burpee ring row).
Intermediate option:
For time:
10 overhead squats
10 box jump overs
10 thrusters
10 power cleans
10 toes to bars
10 burpee chest to ring pull ups
10 toes to bars
10 power cleans
10 thrusters
10 box jump overs
10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean
♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean
Beginner option:
For time:
10 overhead squats
10 box step overs
10 thrusters
10 power cleans
10 hanging knee raises
10 burpee ring rows
10 hanging knee raises
10 power cleans
10 thrusters
10 box step overs
10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean
♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean
Coaching cues:
To maximize efficiency in the box jump over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.
Resources:
The Overhead Squat
CAP Demo | Box Jump-Over Variations
The Thruster
The Power Clean
The Kipping Toes to-Bar
The Kipping Muscle-Up
Find a gym near you:
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Scaling/Comments:

This event was a premiere for the down and back style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

Number of Times Completed: 0