Barbell Beatdown – Triple Chipper

BBBD WOD1 Preview1

Full Rx Workout Description
The clock will be set for 8 minutes. At the call of 3-2-1-GO, Individuals will kick up to the wall and perform 30 Handstand Push-ups. Once complete, they will complete 60 Split Jumps, aka jumping lunges and then move to the pull-up rig to complete 30 Chest to Bar Pull-ups. If a full-round is completed before 8 minutes are up, the athlete will return to the wall to begin a second round of HSPU, and so on. Score will be equal to the number of reps completed.

Movement Standards
HSPU – The movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The palm of the hand must remain completely within the taped area (fingers may extend over the tape).¬†At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed.

Split Jump – The movement begins by jumping or stepping into a lunge position, with one foot forward and one foot back, and the knee of the back foot touches the ground below the athlete.

Chest to Bar Pull-up – This is a standard chest to bar 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, the chest must clearly come into contact with the bar into contact with the bar below the collarbone.

Full Scaled Workout Description
The clock will be set for 8 minutes. At the call of 3-2-1-GO, Individuals will begin by completing 60 Ab-mat Situps. Next, they will complete 60 Split Jumps, aka jumping lunges and then pick up a Kettlebell and complete 60 American style Kettlebell Swings. If a full-round is completed before 8 minutes are up, the athlete will return to the Abmat to begin a second round of Situps, and so on. Score will be equal to the number of reps completed.

Equipment
Each athlete will have an Abmat and a Kettlebell weighing either 53# (males) or 35# (females).

Movement Standards
Situp – Each athlete will use an Abmat for the Situp. The movement begins with the athletes shoulder blades on the floor, arms reach overhead to touch the ground behind them. Legs are “butterflied” with the soles of the feet pressed together. The athlete then sits up and touches the ground in front of their feet with both hands, with shoulders clearly breaking the plane of the hips.

Split Jump – The movement begins by jumping or stepping into a lunge position, with one foot forward and one foot back, and the knee of the back foot touches the ground below the athlete.

KB Swing – The movement begins with the Kettlebell held in both hands with palms facing down. The KB is swung between the legs and then passes overhead. The rep counts when the KB is overhead (arms in line with ears) with the athlete displaying full extension of the knees, hips and arms.