CHAD1000X
For time: 1,000 weighted step-ups
♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box
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Sara Wilkinson, CrossFit, and Rogue Fitness 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.
Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.
Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.
To reduce the complexity of the step-ups, reduce the height of the box.
In case of injury or limitation, perform unweighted step-ups.
Intermediate option / For time: 1,000 weighted step-ups
♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box
Beginner option / For time: 500 unweighted step-ups
No ruck, 12-inch box
Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.