MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms
LETS GET STARTED WITH THE METCON ASAP
Metcon
COMP: 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
Since most of us do not have a ruck pack, use a barbell, db, or just go with body weight.
IT IS OK TO NOT RX THIS WORKOUT!!
Technically there is NO TIME CAP for CHAD. The time cap will be whenever you need to leave to get back to work.
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
FIT: Metcon (Time)
500 Box Step Ups (20in)
SCALES ARE:
*Do bodyweight only
*Reduce reps
*Set a 45 minute time cap for yourself.