CrossFit Evergreen – CrossFit

Chad 1000x (Time)

“Chad” 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.

1,000 box step ups. Rx: 30/20 lb db, or weight vest. Use a 20” box

– Rx+ 45/35 lb db

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

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– Scaled: lighter to no weight, smaller box or fewer steps
“Chad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/chad.mp4

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.

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

4 Options:

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

2. Standard // 30#/20# rucksack. Use 20” box for step-ups.

3. Expert // 45#/35# rucksack. Use 20″ box for step-ups.

4. You can lower your box, no weight, AND share reps with a partner/partners!! We are stronger together!!!

⁃ Overview: Today’s workout will be a grind. Staying in this one mentally will be arguably more challenging than staying in it physically. Let’s be sure to have water, electrolytes, and potentially some easily digestible carbs to help us stay moving.

⁃ Alternate legs every rep for a total of 1,000 reps (500 each side).

⁃ If you don’t have a ruck bag, load a backpack or use a dumbbell, or use one of the weight vests. NO WEIGHT IS GREAT if you are scaling!

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-60 minutes. We’ll time cap this workout at 60 minutes.

– Score: Total time. If capped, add 1s for every incomplete rep.

⁃ To break up the monotony and keep working through smaller checkpoints, consider 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.