Wednesday, October 11


ACTIVATION Alternating OTM x 6: Min 1 - :45s Machine Min 2 - :45s Slow Burpees

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

DESCRIPTION - If you have a weight vest or a backpack at home, you can load with some weight, please bring it to the workout for the increased challenge - This is a CrossFit "hero" workout, you can scale the workout by modifying the total amount of reps - Despite the relatively simple nature, pacing is still very much the focus here - As an example, taking a purposeful break every 50 reps is a good place to be - We often hear "turn the mind off". It's easier said than done, and actually not how we operate as human beings. We have emotions and thoughts and will not be able to stop those. So let's instead choose to focus on them, rather than let them run rampant. Focus our attention on that short-term set... and live in the moment, and only that moment, as best we can. - 3 options - No weight vest, Backpack or Weighted Vest

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