THURSDAY 11.21.24

Strength

Paused bench press

5x6-8 increasing weight

*2 second pause at the chest

AMRAP in 15:00 (ladder style):

5 Hang power clean (115,80) RX+(145,100)

5 Plate overhead walking lunge (45,35) RX+(65,45)

5/4 Calorie bike

20 Double under

10 Hang power clean (115,80) RX+(145,100)

10 Plate overhead walking lunge (45,35) RX+(65,45)

10/8 Calorie bike

40 Double under

15 Hang power clean (115,80) RX+(145,100)

15 Plate overhead walking lunge (45,35) RX+(65,45)

15/12 Calorie bike

60 Double under

…Etc.

*Reset monitor

WEDNESDAY 11.20.24

Strength

Power snatch + hang squat snatch + overhead squat

5 sets increasing

5 rounds

With 4:00 on the clock, perform:

300 Meter med ball run (20,14) RX+(25,20)

20 Wall ball (20,14) RX+(25,20)

Max power snatch (135,95) RX+(155,105)

*Rest 2:00 after each round

*Score is total power snatches performed between all 5 rounds

TUESDAY 11.19.24

Strength

Split jerk

Work up to heavy set of 3

For time:

50/40 Calorie row

Then,

10 rounds:

10 Shoulder to overhead (95,65) RX+(115,80)

10 Toes to bar

Then,

50/40 Calorie row

MONDAY 11.18.24

Strength

Hang squat clean

Establish heavy single

5 rounds for time:

21 American KB swing (53,35) RX+(70,53)

15 Front squat (115,80) RX+(135,95)

9 Burpee box jump (24,20) RX+(30,24)

SATURDAY 11.16.24

FRIDAY 11.15.24

Strength

Power clean (touch & go)

Work up to heavy set of 2

AMRAP in 20 Minutes:

12 Deadlift (225,160) RX+(245,170)

50 Double under

20 DB single arm overhead walking lunge (50,30) RX+(55,35) *10 each arm

12/9 Calorie bike *reset monitor

THURSDAY 11.14.24

Gymnastics

Strict hand stand push up

5x3-5 increasing deficit

AMRAP in 15 minutes (ladder style):

3 Power snatch (75,55) RX+(95,65)

3 Box jump (24”,20”)

3 Pull up RX+(chest to bar)

1 Wall walk

6 Power snatch (75,55) RX+(95,65)

6 Box jump (24”,20”)

6 Pull up RX+(chest to bar)

2 Wall walk

9 Power snatch (75,55) RX+(95,65)

9 Box jump (24”,20”)

9 Pull up RX+(chest to bar)

3 Wall walk

…Etc.

WEDNESDAY 11.13.24

Strength

Front squat

4x8 increasing

3 rounds for time:

40 Wall ball (20,14) RX+(25,20)

30/24 Calorie row *reset monitor

20 Burpee double hop over rower *two foot takeoff

TUESDAY 11.12.24

Strength

Barbell bench press

4x8-12

5 rounds for time:

200 Meter run

15 Toes to bar

10 Hang power clean & jerk (135,95) RX+(155,105)

Core

Anchored weighted abmat sit up

3x15

MONDAY 11.11.24

“Chad”

For time:

1000 Step ups (20”)

*Wear a ruck pack (45,35 lb)

*If unable to wear a ruck pack, use a DB.

CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.