Public Whiteboard

Components

CHAD

CLASS FRIENDLY CHAD

ACCESSORY / EXTRA

Settings

Workout

CrossFit - Mon, Nov 11

WARM UP (No Measure)

A. GENERAL (6:00)
Amrap 7 minutes
5 shuttle runs (25/25 x 5)
10/10 Banded Psoas pulls
20 Alternating Curtsy lunges

B. MOBILITY/ACTIVATION (2:00)
Ankle Stretch on box
60 seconds. side

C. SPECIFIC (4:00)
10/10 Step down
10/10 Lateral step up
10 Step ups @ loaded

CHAD (Time)

1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

To learn more about CHAD click here

CHAD

1,000 box step-ups completed as a team, partner or individual for time.

3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use a 20″ box for step-ups.

CLASS FRIENDLY CHAD (AMRAP - Reps)

Amrap 30 minutes
Step ups @ 20"

If you have a weight vest or ruck sack, wear it

Score: Rounds & Reps
TC: 30 minutes
KG: N/A

Scaling Options
Beginner
20 Step ups
10-15 Cal Machine