Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
“CHAD” or “SMALLS”
Choose one workout as an individual or team. “SMALLS” is dedicated to a local hero and tested as a team of 3 or 2.
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
FREEDOM (RX)
“CHAD 1000X”
FOR TIME
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available (KG 20/15)
(Score is Time)
INDEPENDENCE (Intermediate)
“CHAD 1000X”
FOR TIME
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available (KG 20/15)
(Score is Time)
LIBERTY (Beginner)
AMRAP 30:00
Max Box Step Ups (low)
(Score is Total Reps)
CHAD1000X is a CrossFit Hero workout honoring Navy SEAL Senior Chief Chad Wilkinson, who passed away on October 29, 2018, following years of service-related traumatic brain injuries and PTSD.
“SMALLS” (Checkmark)
HERO WOD — 27 “SMALLS”
Teams of 3 | 45-minute time cap
3 rounds for time:
800m Team Run — Everyone stays together.
27 Deadlifts — 185/125 lb, SPLIT
200m Barbell Front-Rack Carry — 95/65 lb, one athlete carries at a time.
27 Burpees Over Bar — SPLIT
200m Plate Carry — 45/25 lb, one plate per team member.