WOD – Tue, Nov 11
Intent
Warm Up
General Warm Up (5-8)
2 rounds:
10 High Knees
10 Butt Kickers
10 Walking Lunge Step
10 Step Ups (just bodyweight)
Specific Warm Up (8-10)
2 rounds:
4-6 Step Ups building to workout weight
Conditioning (Time)
RXConditioning (10-60)
“Chad 1000”
1000 Step ups for time.
45/35lb. Ruck or vest
All step to 20’ box
Elite performers: Sub 50:00 solo
Partnered goal: Sub 35:00 (split between 2 people)
Cap: 55 minutes
Intermediate: 700, Unweighted (or partner version)
Baseline: 500 Unweighted (10-12’ box)
Cool Down
*Depending on when people finish, they should get as much of this done as they can
1:00 Pigeon (each side)
1:00 Couch Stretch (each side)
1:00 Calf Smash (each side)
(0-5)
Happy Veteran’s Day! This is a worldwide day where CF HQ celebrates a Hero named Chad. With the Chad1000x workout, we will be tasked to perform 1000 step ups to a 20’ box for time. This can be attacked in a team style where accumulation of 1k steps is done as both partners work at the same time on separate or same box, or this can be done alone. The highest level to achieve Chad1000x as RX’d is to add 45/35lb. to your body. Just like the execution of any hero workout, the goal today is to pay tribute, honor, reflect and really consider. Chad1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.