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Components

Helen

Skill Work

AT-HOME

Squat Clean

STRENGTH II

STRENGTH III

SKILL I

STAMINA I

CHAD 1000x - Week 3

Settings

Workout

CrossFit - Mon, Sep 18

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

- RX -
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups

- INTERMEDIATE -
3 rounds for time:
400-m run
21 KB swings (26/44 lb)
6 pull-ups

- BEGINNER -
3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows

General Warm-up (No Measure)

1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

Skill Work (Checkmark)

Post-workout:
Accumulate:
30 strict pull-ups

Stretching (No Measure)

2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg

AT-HOME (Time)

3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 alternating DB renegade rows

Work Your Weakness

Squat Clean (Strength I
Every 2:00 for 6 sets:
1 clean
- Begin your first lift around 70% of your best lift.
- Increase loading across as many sets as possible.
)

Squat Clean

- The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.

- Ideally, Perform this Weakness work after completing workout 230922

STRENGTH II (5 Rounds for weight)

5 sets:
5 sots presses
- Increase the loading across as many sets as possible.
- If torso positioning is limiting your movement and range of motion, try putting your heels on 5 or 10-lb plates. This will help you maintain a more upright torso.

STRENGTH III (7 Rounds for weight)

7 sets for load:
2 snatch pulls
1 snatch
- Increase loading across as many sets as possible.
- Do not treat this complex as touch and go reps. Reset your grip and set-up before the second snatch pull and snatch.
- The snatch can be power or squat.

SKILL I (Time)

For time:
5 strict muscle-ups
20 back extension
4 strict muscle-ups
15 back extension
3 strict muscle-ups
10 back extension
2 strict muscle-ups
5 back extension
1 strict muscle-up
- 10:00-15:00.
- Work on strict ring muscle-ups. Trying to complete them in 2 sets or less.
- Perform sustainable sets on the muscle-ups. Don't go unbroken in the first set if that's going to lead to failure later on.

STAMINA I (Calories)

On a 25:00 clock:
:45 C2 bike (slow-to-moderate)
:15 C2 bike (fast)
- 25:00 of continuous movement.
- Learn to recover from hard efforts with sustainable, slower paces.

CHAD 1000x - Week 3 (2 Rounds for time)

Part 1
2 sets for time:
800-m ruck/jog
- Rest 2:00 between sets.
- Use a 30/45-lb ruck.

Part 2
8 rounds for reps:
:20 box step-ups (20 in)
:10 rest

Rest 2:00

4 rounds for reps:
:20 weighted walking lunges
:10 rest
- Use a 30/45-lb ruck.

* Use load and height consistent with your Week 10 variation.
- This is week three in our preparation for the hero workout Chad on November 11, 2023.
- To learn more about the CHAD1000X event, click here.
- Use weight and height options that represent how you plan to attack CHAD1000X.