CrossFit Now – CrossFit
STRUCTURE: Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
STIMULUS: “CHAD” is a Grind.
STRATEGY: The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
SCALING: Today we can lower the box height for athletes or have athletes do bodyweight step ups. Advanced athletes can wear a ruck or loaded backpack. Rx weight is (45/35 lb)
SCORING: Today’s score is the time it takes to complete the workout. We can cap the workout at 50 Minutes if running a 60:00 class. If we have the ability to lengthen class times, you can plan for athletes to finish in 45-70 Minutes.
Athletes can create smaller checkpoints by switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.
-For efficiency in this high rep workout, athletes’ foot they step up to the box should be the first foot off the box. This helps athletes quickly alternate and keep track of which leg they are on.
-It can be helpful for athletes to have a target number of step-ups to complete every minute.
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
RX+ with Rcuk/Weight 43/35, 20″
Rx- No weight, 20″
Half Chad (Time)
500 Box Step Ups
RX+ 45/35# Ruck, 20″ Male/Female
RX’d- 20″ Male/Female
M1- 16″ Male/Female
M2- 11″ Male/Female