Chad

CrossFit Quest – CrossFit

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine:

3 sets

10 Alternating Box Step Ups

30sec. Knee Plank

3 Inch Worms

Metcon

Time Cap – 50mins

Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

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