Guest Programmer - HWPO
July 22-Aug. 4, 2024
Every minute on the minute for 40 minutes, alternating:
Odd minutes: 20 step-ups
Even minutes: 5 x 50-foot recovery shuttle runs
If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
♀ 20-inch box, 30-lb ruck
♂ 20-inch box, 45-lb ruck
Scaling:
Since CHAD1000X has been announced as an event at the CrossFit Games, why not give some version of it a shot? This EMOM version resembles a training session competitors could use to prepare for a high-rep workout. We’re looking at a total of 20 minutes of step-ups broken up into sets of 20 to help reduce the strain on the legs.
This workout is simple; we want to target unilateral strength endurance. When workouts are this simple and for this long, there’s a mental component. The ability to stay focused and present is an important factor in endurance challenges. Having the alternate minute be a recovery minute can help us get some relief, but also helps us manage mental fatigue.
During the workout, focus on getting the work done in that 1 minute. Remember, you’ll have the next minute to reset and refocus.
GOALS: Unilateral strength endurance + concentration
TARGETS:
ADVANCED: Completing Rx’d reps in 50-60 seconds
BEGINNER: Consistent leg extension on both sides
Intermediate option:
Every minute on the minute for 40 minutes, alternating:
Odd minutes: 20 step-ups
Even minutes: 5 x 50-foot recovery shuttle runs
If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
♀ 20-inch box, 15-lb ruck
♂ 20-inch box, 25-lb ruck
Beginner option:
Every minute on the minute for 30 minutes, alternating:
Odd minutes: 10 step-ups
Even minutes: 40-second recovery walk
♀ 20-inch box and unweighted
♂ 20-inch box and unweighted
Coaching cues:
The rucksack increases demand on the trunk when performing step-ups, which may lead to the torso staying forward of the hips when on top of the box. Resist this tendency and hit full hip extension at the top of each rep to fully reap the benefits.
Resources:
The Box Step-Up
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