Scaling:
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.
Intermediate Option:
For time:
1,000 weighted box step-ups
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box
Post total reps to comments.
Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.
Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.
Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.
Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box
Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box
Resources:
The Snatch
Rowing Technique
The Box Step-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
Sara Wilkinson, GORUCK, and CrossFit present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 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.
Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.
Scaling:
Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed.
Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups
Beginner option:
For time:
1,000 unweighted box step-ups
Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.