Tag Archive: overhead squat


A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:

For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows

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4 RFT:

400m run
21 overhead squats, 75lb

500 reps

2 RFT:

50 pull-ups
75 sit-ups
50 overhead squats, 75lb
75 double-unders

BtW median time: 28:12
From mainsite

225# Deadlifts

135# Overhead Squats

Scale weight if necessary. Post weights and time to comments.

from Crossfit main site

15 rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

From mainsite

“Nancy”

Five rounds for time of:
400 meter run
Overhead squat (95/65), 15 reps

Post total time.

BtW median – 16 mins 20 secs