- RX -
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
- Rest 1:30 between sets.

- INTERMEDIATE -
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
- Rest 1:30 between sets.

- BEGINNER -
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
- Rest 1:30 between sets.

CrossFit warm-up
- Equipment: PVC, rings.
- Take time to demo each of the movements and scale athletes as needed before beginning.
- Have athletes perform 2 rounds x 10 reps or :30 of each movement of the CrossFit warm-up, moving at their own pace.

Movement // Focus
Samson stretch // "Drive the knee forward and squeeze the belly tight."
Samson stretch // "Drive the knee forward and squeeze the belly tight."
Overhead squats // "Press up and keep the arms straight."
Sit-ups // "Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up."
Good mornings // "Arch the chest up and squeeze the abs."
Pull-ups // "Pull the bar down to the floor until the chin is above the bar."
Dips // "Shoulders below the elbow at the bottom of the dip.”

Post-workout:
1 set:
400-m single-KB front rack walk
- Switch arms as needed.

1 set:
3:00 foam roll quads
- 1:00 both legs.
- 1:00 left-leg bias.
- 1:00 right-leg bias.

5 sets:
On a 1:30 clock:
30 low-object hops (4 in)
15 DB goblet squats (50/70 lb)
Max steps walking lunges in the remaining time.
- Rest 1:30 between sets.
- Use one DB.

4 sets:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
- Use a load for both the hip extensions and the reverse lunges that allow for unbroken sets. Start lighter and increase loading across all four sets.

 

Every 3:00 x 5 sets:
200/250-m SkiErg
Max-rep unbroken handstand push-ups
- Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
- Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
- Stay consistent with +/- 3 reps across the first 4 sets.
- Finish the final set with a true maximum effort.
 

5 sets for total time:
400-m run
350/400-m row
- Rest 2:00 between sets.
- Complete each set in under 4:30 total.
- Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
- Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.
 

Part 1
1 set for time:
1,600-m ruck/jog
- Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2
7 sets for total reps:
1:00 weighted walking lunges
1:00 rest
- Use a 30/45-lb ruck.

- This is week 6 in our preparation for the Hero workout Chad on November 11, 2023.
- Learn more, donate to the cause, and register for the event here.
- This extra work is meant to help you prepare for this workout.
- Use weight and box height options that you'll use for the workout on 11/11/2023.