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Saturday 240727

Saturday 240727
Guest Programmer - HWPO

July 22-Aug. 4, 2024



Every minute on the minute for 40 minutes, alternating:



Odd minutes: 20 step-ups

Even minutes: 5 x 50-foot recovery shuttle runs



If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.



♀ 20-inch box, 30-lb ruck

♂ 20-inch box, 45-lb ruck



Scaling:

Since CHAD1000X has been announced as an event at the CrossFit Games, why not give some version of it a shot? This EMOM version resembles a training session competitors could use to prepare for a high-rep workout. We’re looking at a total of 20 minutes of step-ups broken up into sets of 20 to help reduce the strain on the legs.



This workout is simple; we want to target unilateral strength endurance. When workouts are this simple and for this long, there’s a mental component. The ability to stay focused and present is an important factor in endurance challenges. Having the alternate minute be a recovery minute can help us get some relief, but also helps us manage mental fatigue.



During the workout, focus on getting the work done in that 1 minute. Remember, you’ll have the next minute to reset and refocus.



GOALS: Unilateral strength endurance + concentration



TARGETS:

ADVANCED: Completing Rx’d reps in 50-60 seconds

BEGINNER: Consistent leg extension on both sides



Intermediate option:

Every minute on the minute for 40 minutes, alternating:



Odd minutes: 20 step-ups

Even minutes: 5 x 50-foot recovery shuttle runs



If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.



♀ 20-inch box, 15-lb ruck

♂ 20-inch box, 25-lb ruck



Beginner option:

Every minute on the minute for 30 minutes, alternating:



Odd minutes: 10 step-ups

Even minutes: 40-second recovery walk



♀ 20-inch box and unweighted

♂ 20-inch box and unweighted



Coaching cues:

The rucksack increases demand on the trunk when performing step-ups, which may lead to the torso staying forward of the hips when on top of the box. Resist this tendency and hit full hip extension at the top of each rep to fully reap the benefits.



Resources:

The Box Step-Up



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

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.

Monday 240415

Monday 240415

For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck

♀ 30 lb
♂ 45 lb

Post time to comments.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

The Scotty Challenge

For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)