9/30/2015

9/30/2015

  

This is all the deatails for "The 50's Chipper" for tomorrow. Under the movement standards Ive posted links you can copy and paste into your address bar.  We don't have 70 lb and 50 lb dumbbells but we do have the proper Kettlebells to be used for substitutions. 

General Programming:

"The 50's Chipper"

Chipper Completion for Time
Complete 50 repetitions each of the following movements in a 15 minute time cap:

  • Wall Balls | Med Ball Cleans
  • Dumbbell Snatches
  • Pistols | Single Leg Squat Touchdowns | Air Squats
  • Chest 2 Bar PU | Pull Ups | Ring Rows

Overview:

The workout is Chipper with a 15 minutes time cap. At the sound of 3, 2, 1 Go the athlete (Level 3) will perform 50 Wall Ball, followed by 50 Alternating Dumbbell Snatches, then 50 Alternating Pistols, and finally 50 Chest to Bar Pull Ups. The athlete may not move to the next exercise until all 50 repetitions of the movement are completed.

See skill level details for scaled movement guidelines.

Scoring Note: The athlete’s score is the time it takes to complete all 200 repetitions. Every unfinished Rep when time expires results in a 1 second penalty per Rep. The submission form will automatically calculate time cap penalties. In order to be eligible for performance prizes athletes must submit a video link with their score.

Movement details men:

Level III (3)
50 Wall Balls- 20 lbs at 10'
50 Dumbbell or Kettlebell Snatches (alt. arms) at 70 lbs or 
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell or Kettlebell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell or Kettlebell Snatches (alt. arms) at 25 lbs
50 Air Squats
50 Ring Rows

  

Movement detail women:

Level III (3)
50 Wall Balls- 14 lbs at 9'
50 Dumbbell or Kettlebell Snatches (alt. arms) at 50 lbs
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 14 lbs at 8'
50 Dumbbell or Kettlebell Snatches (alt. arms) at 35 lbs
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell or Kettlebell Snatches (alt. arms) at 15 lbs
50 Air Squats
50 Ring Rows

 

Allowable Kettlebell (KG)  substitutions for dumbbells

If your gym does not have dumbbells you can make the following substitutions for kettlebell snatches.
Level 3
Men- 32 KG | Women 24KG
Level 2
Men- 24 KG | Women 16 KG
Level 1
Men- 12 KG | Women 6 KG

 

Movement standards:

-Wall Balls   https://vimeo.com/132995683

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

-Dumbbell Snatch    https://vimeo.com/133191734

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.

Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. A kettlebell may be used instead of a dumbbell.

Level 1 athletes may perform any "ground to overhead" variation so long as the dumbbell goes from the floor to being locked out overhead and brought back to the ground under control.

Athletes may use a kettlebell as a substitution to a dumbbell to complete their one-armed snatches. See the acceptable weight substitutions below.

-Pistols   https://vimeo.com/132994163

The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and may not alternate until a successful rep is completed.

The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) may not touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat, but no other part of the body may touch the ground during the rep.

 -Chest to bar pull-up   https://vimeo.com/132881036

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

-Single leg squat touchdowns   https://vimeo.com/132995676

The movement starts with the athlete standing. The athlete then stands on one leg and squats down and touches the ground with the opposite hand. During the squat and touchdown the heel from the non-supporting leg may not move forward past the front of the support leg toe. At the same time the non-supportive leg toe may not pass behind the heel of the support leg. To complete each repetition, the athlete must stand upright with the support leg knee and hips fully opened before switching support legs and continuing the next repetition. If at any time during the repetition the non-support leg or incorrect hand touches the ground the repetition won't be counted. Athletes must alternate legs each repetition.

-Pull-ups   https://vimeo.com/132994972

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted. Resistance bands are not allowed.

-Med ball clean   https://vimeo.com/132993882

This movement starts with the athlete standing and the medicine ball resting on the floor. The athlete must then do a squat clean resulting in the ball in the frontal position above the elbows and in a full squat position. Finally the athlete will stand with hips and knees fully extended before the ball drops back down. In the squat, the hip crease must be below the top of the knees.

-Air squats   https://vimeo.com/132881030

This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.

-Ring rows   https://vimeo.com/132994973

In the set up the athlete hangs from the rings with straight arms where the shoulders are directly below the rings, the feet are flat on the ground, knees are at 90 degrees and the knees, hips, torso, and shoulders are in a flat line parallel to the ground. The athlete finishes the repetition when the athlete pulls him/herself up resulting in contact between the rings and chest. The athlete must show solid mid-line stabilization where there is no breaking at the hips and/or piking.

 

Competition Programming:

1) C&J  1x2@ 70%, 2x1@ 75% 6x2@ 80%, 1X1@ 85%, 1x1@ 90%  of 1RM Clean and Jerk

 

2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

 

3) 1xME set of MU then 4x4 with a 1:00 rest between sets

 

4) 2 Rounds for reps of

1 min of muscle ups

1 min rest

1 min cycle for calories

45 sec rest

1 min of box jumps 30/24

30 sec rest

1 min of push presses 115/80

rest 3 minutes between rounds

 

5) Mobility/stretc


 

 

 


 

 

 

 

 

 


 

 


 

 


Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups
Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

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