Saturday, Nov. 11th @ 9am - CHAD 1000X Challenge
Hero Workout for Veteran's Day
This will be the only workout for this day with 3 Different Options.
Option 1 - In Teams of 2:
45 min AMRAP: Loaded Box Step Ups @ 20in box with 15-20lb external load
Option 2 - In Teams of 2:
1000 Box step ups @ 20in box
Option 3 - Individual Challenge:
For time: 1000 Box Steps Ups @ 20" box
We will be hosting a “Skills” class at 10am. The skill focus will be Kipping HSPU.
Strength: Dumbbell Front Rack Front Foot Elevated Split Squat
@ (2020 tempo)
Every 3 minutes, for 9 minutes (3 sets):
*8-10/side each set
*Moderate load, Deep ROM emphasis
"Take My Breath Away"
15 minute AMRAP w/ Partner
16/12 Cal Row
6 Burpee Box Jump Overs @ 24/20"
---rest 3:00 after the metcon then 1 Mile Time Trial (individual)
*Partners will work simultaneously but can't switch until their partner has finished the other movement
Scaled:
TD Partner AMRAP 15 min
16/12 Cal Row
6 Burpee Box Step Overs @ 24/20""
---rest 3:00 after the metcon then 1200m run time trial (individual)
*Partners will work simultaneously but can't switch until their partner has finished the other movement
Beginner:
TD Partner AMRAP 15 min
14/10 Cal Row
6 Burpee Box Step Overs @ 20/16""
---rest 3:00 after the metcon then 800m run time trial (individual)
*Partners will work simultaneously but can't switch until their partner has finished the other movement
Options to Modify:
- If not enough rowers substitute:
- 14/10 Cal Echo Bike
- 16/12 Cal Ski
- 8 Shuttle runs
- If unable to run perform:
- 4000m Bike
- 2000, Row or Ski
Skills Class:
Strict press OR Bench press - Choose your limiter!
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6-8 reps @ 70%
Set 4 – 6-8 reps @ 75%
Rest as needed
Kipping HSPU skill
-20 sec. Tripod Headstand x3, Rest as needed
-10 alternating Single leg extensions in tripod (ea. side) x3, Rest as needed
-10 tripod position double leg kip position extensions x 3, rest as needed
3 sets for Quality:
15 Kipping HSPU or Scaled Movement (90 sec cap on each set)
15 Wall balls @ 20/14lb to 9/10ft - Aim for Unbroken
-Rest = 2x work interval-
2 alternating sets of:
C1. 10-12 Hollow Body Banded PVC Straight Arm Pulldowns
Rest 45 seconds
C2. 12 Bar Muscle-Ups or Unbroken Kipping Pattern Movement (AMRAP -2)
Rest 45 seconds
C3.12-15 Parallette Push-Ups - 90 Degrees
