CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 7 minutes
5 shuttle runs (25/25 x 5)
10/10 Banded Psoas pulls
20 Alternating Curtsy lunges
B. MOBILITY/ACTIVATION (2:00)
Ankle Stretch on box
60 seconds. side
C. SPECIFIC (4:00)
10/10 Step down
10/10 Lateral step up
10 Step ups @ loaded
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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
CHAD
1,000 box step-ups completed as a team, partner or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use a 20″ box for step-ups.
CLASS FRIENDLY CHAD (AMRAP – Reps)
Amrap 30 minutes
Step ups @ 20″
If you have a weight vest or ruck sack, wear it
Score: Rounds & Reps
TC: 30 minutes
KG: N/A
Scaling Options
Beginner
20 Step ups
10-15 Cal Machine
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
10 minutes @ moderate to easy pace on a bike or rower
Goal: Lower Body Recovery