At Home – Fri, Nov 11


At Home – Fri, Nov 11

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 walking lunge steps

:15 Samson stretch/side

10 single-leg calf raises/side

10 supermen

10 alternating step-ups

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

55:00 (18 reps/min) – 75:00(14 reps/min).

Light load (30/45 lb) to a 20-in target.

Perform the step-ups with a lighter load, or unweighted, to accomplish 15 reps/min for most of the workout.