Monday 241111

Saturday 231111

Saturday 231111

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

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

No rucksack. You pick the height of the step-ups.

Video Resources:

Watch Now → Tips for Beginners

Watch Now → Partner Tips

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

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.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Saturday 240622

Saturday 240622

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

Post total step-ups reps to comments.

Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.

Intermediate option:
Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 95-lb barbell, 20-lb ruck, 20-inch box
♂ 135-lb barbell, 30-lb ruck, and 24-inch box

Beginner option:
Complete as many reps as possible in 14 minutes of:

800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time

♀ 35-lb barbell and 20-inch box
♂ 45-lb barbell and a 24-inch box

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-bar

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.

Saturday 240810

Saturday 240810

Complete as many rounds as possible in 20 minutes of:

50 box step-ups
50 walking lunges
100-meter ruck

♀ 20-inch box and 35-lb ruck
♂ 20-inch box and 45-lb ruck

Post rounds and reps to comments.

Scaling:
Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the workout. You should aim to complete at least 2 rounds. Grab a friend or group of people, get out of the gym, and get to work.

Intermediate option:
Complete as many rounds as possible in 20 minutes:

50 box step-ups
50 walking lunges
100-meter ruck

♀ 20-inch box and 20-lb ruck
♂ 20-inch box and 30-lb ruck

Beginner option:
Every 5 minutes for 20 minutes:

20 box step-ups
15 walking lunges
100-meter walk or jog

♀ 12-inch box
♂ 12-inch box

Resources:
Box Step-Up Movement Demo
The Walking Lunge
CHAD Hero Workout Announced for 2024 CrossFit Games

Find a gym near you:
View the CrossFit map