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
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Compare to 200929.
Scaling:
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.
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
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