This week we honor our Veteran's on Monda Veteran's Day with the hero workout Chad.
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.
Join us as we honor our Veterans and Chad.
Monday
Rx’d
For time:
1,000 weighted box step-ups
♀ 35-lb ruck, 20-in box
♂ 45-lb ruck, 20-in box
Intermediate
For time:
1,000 weighted box step-ups
♀ 20-lb ruck, 20-in box
♂ 30-lb ruck, 20-in box
Beginner
For time:
500 box step-ups
♀ 12-in box
♂ 12-in box
Tuesday
Rx
AMRAP 10:
8/10-cal row
8 handstand push-ups
Intermediate
AMRAP 10:
8/10-cal row
4 handstand push-ups
Beginner
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
Skill Work
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
CAP Compete
Every 1 min for 10 mins, alternating between:
max rep Strict Toes-to-bars, 30 secs
Plank Hold, 30 secs
Strength option
Snatch, Clean or Jerk
5-5-5-4-4-4
Wednesday
Rx
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
Score: Total time
Intermediate
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
Score: Total time
Beginner
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
Score: Total time
CAP Compete
Every 3 mins for 9 mins: GHD Sit-up
30 GHD Sit-upsEvery 3 mins for 9 mins.
Thursday
Rx
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
Intermediate
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
Beginner
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
Skill Work
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
Friday
Rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score: Total time
Intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
Score: Total time
Beginner
5 rounds for time:
10 jumping pull-ups
5 inchworms
CAP Compete
Option 1
Bench Press 5-5-5-5-5+
Option 2
On a 15:00 clock:Bike for distance- Every minute perform a :15 sprint.
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