CrossFit – Mon, Oct 16
CrossFit Chilliwack – CrossFit
231016 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
– INTERMEDIATE –
AMRAP 20:
100-calorie row
75 sit-ups
25 pull-ups
– BEGINNER –
AMRAP 20:
75-calorie row
60 sit-ups
45 ring rows
General Warm-up (No Measure)
1 set:
:45 row (slow)
:30 plank shoulder taps
– Maintain an upright torso during the row.
1 set:
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.
1 set:
:45 row (fast)
:30 legs-butterflied sit-ups
– Return faster AND pull stronger during the row.
Skill Work (AMRAP – Reps)
Pre-workout:
Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
Retest from August 18th, 2023
Stretching (No Measure)
1 set:
1:00 banded lat stretch/arm
1:00 double-forearm stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
100 weighted step-ups (15/20 lb) (20 in)
75 sit-ups
50 alternating DB renegade rows
– Use two DBs.
Work Your Weakness
Power Clean (- STRENGTH I –
EMOM 10:
1 power clean
– Increase loading across as many sets as possible.
– The goal is to find a heavy single for the day.)
Push Press (- STRENGTH II –
For load:
3-3-3-3-3
Push press)
– Beginner athletes should look to increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– Lift a heavy set of three for multiple reps and sets.
Deadlift (- STRENGTH III –
EMOM 10:
2 deadlifts)
– Beginner athletes should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– The goal is to lift a heavy set of two for multiple reps and sets.
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
– STAMINA I – (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000-m or more.
CHAD 1000x – Week 7 (Time)
Part 1
6 sets for time:
100-m KB farmers carry (12/16 kg)
Rest 1:00
100-m KB front-rack carry
Rest 2:00
– Use two DBs.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2
5 sets for total reps:
:30 double-DB deadlifts (20/35 lb)
:30 rest
:30 single-DB Cossack squats
:30 rest
– Use a 30/45-lb ruck.
* Use loads consistent with your Week 10 variation.
– This is week 6 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here .
– This extra work is meant to help you prepare for this workout.
– Use weight and box height options that you’ll use for the workout on 11/11/2023.
Record the total number of reps completed in Part 2 in the notes.