Open Gym Strength and Conditioning – CrossFit
Memorial WOD
CHAD (Time)
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
If you do not have a ruck pack…wear a weighted vest.
strategy
TARGET SCORE
No target Target Time today. We just want athletes to try and stay moving for the whole workout. If you must shoot for a goal, sub 90 minutes is doable.
Time cap: This is up to you and your time availabilty! We recoomend not working for more than 2 hours!
STIMULUS and GOALS
“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.
How to Pace: GRIND!!! This is a classic hero workout that is all about not stopping movement!!! Pick one foot up, the other, put one foot down, the other. Repeat 999 times!!
Stimulus for this workout is plain and simple. Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why.
How it should Feel: CARDIO & PAIN!!!
Embrace the low level suck for the entire workout.
WORKOUT STRATEGY & FLOW
Box Step Ups: Smooth, steady, consistent movement. Find a good way to count without losing count! Get a group to do it with and BE THANKFUL FOR OUR VETERANS! Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no rep.
Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.
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