Happy Birthday Alex I!!!
We will be doing Chad (1000 Box Step Ups) on Sunday, October 29th. Regular gymnastics class will be held at 9:30AM-10:30AM as usual. Then at 11AM we will start Chad!
Verdant CrossFit – CrossFit
Metcon (No Measure)
There is gymnastics at 9:30AM
There is “Chad” at 11AM!
L-Sit (3 x Max time.
Superset with Strict pull-ups.)
Strict Pull Up (3 x 5-10
Superset with L-sit)
No Hip Movement, toes pointed, palms forward
So Good (Time)
5 rounds for time:
5 Wall walks
10 Wall Facing HSPU OR Box HSPU
15 Parallette Shoot Throughs
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