This “Chad” memorial WOD, sometimes called “CHAD1000X” is dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.” From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.” WARM-UP
5:00 Row, Assault Bike or Skierg 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 Inch-worm 1:00 Box Steps NOTES
RX Chad For time: 1,000 Weighted Box Step (35/45 lb) (20 in) Recommend bringing your own backpack INTERMEDIATE For time: 1,000 weighted box step-ups (20/30 lb) (20 in) BEGINNER For time: 500 unweighted box step-ups (20 in) Stimulus & Goals
Competition: 105 min Warm up: 20 min See Above Workout 1 : 60 min Chad Workout 2: 15 min 3 sets: 5 Shoulder Press – Building to your heaviest set of 5. NOTES
Stretching: 10 min 1 set: 2:00 Foam Roll Quad 1:00 foam roll calves / side 1:00 figure-4 glute foam roll / side
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Warm Up
1 sets: 150/200-m Row 100- ft DB Farmer Walks 50-ft BW Walking Lunge 150/200-m row 100-ft DB Front Rack Carry 50-ft BW walking lunges 150/200-m row 100-ft DB Waiter Walks 50-ft BW walking lunges RX For time: 800/1,000-m Row 100-m sandbag carry (70/100 lb) 800/1,000-m row 20 KB Turkish Get-up (35/53 lb) 800/1,000-m row 100 Air Squats INTERMEDIATE For time: 800/1,000-m row 100-m sandbag carry (50/70 lb) 800/1,000-m row 20 KB turkish get-ups (26/35 lb) 800/1,000-m row 100 air squats BEGINNER For time: 600/800-m row 100-m sandbag carry (30/50 lb) 600/800-m row 10 KB turkish get-ups (18/26 lb) 600/800-m row 50 air squats Competition: Rest Day Stretching: 1 set: :30 Standing Hamstring Stretch / side :30 pigeon pose / side :30 standing hamstring stretch / side 1:00 saddle stretch WARM-UP
2 sets: :30 Jumping Jack :30 alternating “T” push-ups :30 alternating single-leg toe touches :30 feet elevated Shoulder Taps – Rest :10 between sets. 1 set: 10 Deadlift (empty bar) :20 Handstand 1 set: 10 deadlifts (add 10-90 lb) 5-10 Handstand Pushup 1 set: 10 deadlifts (working weight) 5-10 handstand push-ups NOTES
RX Diane For time: 21-15-9: Deadlift (155/225 lb) Handstand Pushup INTERMEDIATE For time: 21-15-9: Deadlifts (125/185 lb) 12-9-6: Handstand push-ups BEGINNER For time: 21-15-9: Deadlifts (95/135 lb) piked push-up Post workout: Build to a heavy 5-rep deadlift Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Diane Workout 2: 25 min 3 sets: 2 Snatch (80%) 3 sets: 2 snatches (83%) 3 sets: 1 snatch (85%) NOTES
Workout 3: 10 min 4 sets: 8 Snatch Grip Deadlift NOTES
Stretching: 10 min Accumulate: 2:00 Foam Roll Low Back 2:00 Foam Roll Upper Back WARM-UP
1 set: 400/500-m Row 20 Air Squats 2 sets: 400/500-m row 15 Goblet Squat (light weight) 1 set: 10 clean grip Deadlift (empty bar) 10 hang muscle cleans 10 Front Squat 3 sets: 5 tall power clean (light weight) 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 2 cleans (building in weight) 2 cleans (building in weight) – Your next weight should be your starting weight. NOTES
Pre-workout: Every 1:30 x 6 sets: 6 Dumbbell Thruster RX AMRAP 12: 400-m Run 8 Dumbbell Squat (35/50 lb) 30 Double Unders INTERMEDIATE AMRAP 12: 400-m run 8 DB squats (25/35 lb) 15 double-unders BEGINNER AMRAP 12: 200-m run 8 DB squats (15/25 lb) 30 Single-Unders Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (80%) 3 sets: 2 cleans (83%) 3 sets: 1 clean (85%) NOTES
Workout 2: 15 min 5 sets: 3 clean lift-offs – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 Calf Stretch :30 Samson stretches / side WARM-UP
3 sets: 20 calorie Skierg 15 banded face pulls 10 Hand Release Push-ups 1 set: 10 Bench Press (empty bar) 5 bench presses (add 10-90 lb) 5 bench presses (add 10-90 lb) 3 bench presses (add10-90 lb) -The next set should be your starting weight. NOTES
RX / Intermediate / Beginner Every 2:00 for 3 sets: 1 Bench Press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses Post-workout: On an 8:00 clock: 8 Bent over row – Build to a heavy set. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 4 sets: 1:00 ring-dip hold (top) – Every :15 perform 1/2 Strict Ring Dips – Rest 1:30 between sets. NOTES
Workout 3: 10 min Sunday’s up coming WOD AMRAP 7: 7 Box Jumps (24/30 in) 7 Chest-to-Bar Pullups Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball mash on posterior deltoid / side 1:00 lacrosse ball pec mash / side Warm Up
1 set: 10 side plank reach throughs 5 Single-Leg Deadlifts / leg 10 Kip Swing (pull-up bar) 1 set: 10 Up-Downs 10 KB Goblet Squat 10 kipping swings + knees-to-chest 1 set: 10 Situps 10 KB / Dumbbell Deadlift 10 Knee to Elbow 1 set: 4 single-arm KB / DB Single Arm Overhead lunge 4 knees-to-elbows 4 sit-ups 2 Kettlebell Snatch / arm RX For time: 30 single-arm Dumbbell Overhead Walking Lunge (35/53 lb) 30 Knee to Elbow 30 Situps 30 Kettlebell Snatch (35/53 lb) 30 sit-ups 30 knees-to-elbows 30 single-arm KB overhead lunges INTERMEDIATE For time: 30 single-arm KB overhead lunges (26/35 lb) 30 knees-to-armpits 30 sit-ups 30 KB snatches (26/35 lb) 30 sit-ups 30 knees-to-armpits 30 single-arm KB overhead lunges BEGINNER For time: 30 single-arm DB overhead lunges (10/15 lb) 30 Hanging Knee Raises 30 sit-ups 30 DB snatches (10/15 lb) 30 sit-ups 30 hanging knee raises 30 single-arm DB overhead lunges Post-workout: 4 sets: 10 KB / DB Bent Over Rows / arm (35/53 lb) 50-m single arm farmer carry / arm Competition: Rest Day Stretching: Accumulate: 1:00 pigeon pose / side 12/11
RX For time: 30 single-arm Dumbbell Overhead Walking Lunge (35/53 lb) 30 Knee to Elbow 30 Situps 30 Kettlebell Snatch (35/53 lb) 30 sit-ups 30 knees-to-elbows 30 single-arm KB overhead lunges 12/12 RX Every 2:00 for 3 sets: 1 Bench Press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses 12/13 RX AMRAP 12: 400-m Run 8 Dumbbell Squat (35/50 lb) 30 Double Unders 12/14 RX Diane For time: 21-15-9: Deadlift (155/225 lb) Handstand Pushup 12/15 RX For time: 800/1,000-m Row 100-m sandbag carry (70/100 lb) 800/1,000-m row 20 KB Turkish Get-up (35/53 lb) 800/1,000-m row 100 Air Squats 12/16 RX Chad For time: 1,000 Weighted Box Step (35/45 lb) (20 in) Recommend bringing your own backpack 12/17 RX 3 x AMRAP 3: 20 Sumo Deadlift High Pull (75/115 lb) 20 GHD Sit-up Max calorie bike in the remaining time – Rest 1:00 between rounds. WARM-UP
2 sets: 1:00 Jumping Jack 20 alternating Shoulder Taps 2 sets: 30 Handstand hold (against the wall) :30 rest 1 set: 10 Shoulder Press (empty bar) 5 shoulder presses (building in weight) 5 shoulder presses (building in weight) 3 shoulder presses (building in weight) – Your next weight should be your starting weight. NOTES
RX / Intermediate / Beginner 7 sets for load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk – Athletes may power or squat clean and push or split jerk, but the complex must be unbroken. Stimulus & Goals
Competition: Workout 1: 3 sets: 7 Shoulder Press – Building to your heaviest set of 7. NOTES
Workout 2: 5 rounds: 400-m weighted Run 10 weighted Handstand Pushup – Wear a vest (14/20 lb). Stimulus & Goals
Workout 3: Accumulate: 25 supinated grip strict chest-to-bar pull-ups 50 Strict Ring Dips NOTES
STRETCHING Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center. WARM-UP
1 set: 400-m Run 4 sets: 10 plate squats (10 lb) 10 front-rack stretch (10/side) 30 Double Unders 1 set: 10 Front Squat (empty bar) 5 front squats (building in weight) 5 front squats (building in weight) 3 front squats (building in weight) – Your next weight should be your starting weight. NOTES
RX 5 x 2:00 rounds for reps: 14/20-cal Row 10 lateral burpees over the rower Max-rep Chest-to-Bar Pullups – Rest 1:00 between rounds. INTERMEDIATE 5 x 2:00 rounds for reps: 10/15-cal Row 10 lateral burpee over the rower Max-rep Pullups – Rest 1:00 between rounds. BEGINNER 5 x 2:00 rounds for reps: 7/10-cal row 10 lateral burpee over the rower Max-rep Jumping pull-ups – Rest 1:00 between rounds. Post-workout: 3 sets: 10 Staggered Stance Good Mornings / leg (empty barbell) 10 alternating Cossack Squat Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 7 Front Squat – Building to your heaviest set of 7. NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 4 sets: 6 front rack KB Bulgarian split squats / leg NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift Warm Up:
On 6:00 clock: 20 Single-Unders 10 Banded Side Steps each direction 10 alternating leg crossovers 10 alternating Standing Quad Stretch 5 alternating elbow-up front-rack stretch (bar or PVC) 5 Straight Leg Deadlifts Pre-workout: 8 sets: :20 Double Unders – Rest :10 RX 5 rounds for time: 11 Front Squat (95/135 lb) 55 Double Unders INTERMEDIATE 5 rounds for time: 11 front squats (65/95 lb) 1:00 double-unders BEGINNER 5 rounds for time: 11 front squats (35/45 lb) 1:00 Single-Unders Competition: Rest Day Stretching: 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot |
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May 2024
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