Rest Day…

Chad 1000x..

For time:

1,000 step-ups

19-in bench 

1:55:01

*RX - ♂ 45-lb ruck, 20-in box 

Huge mental victory. At 350 I started convincing myself - “350 is really good. Stop there”. I decided to ignore that voice. 

AVG HR - 143 BPM

MAX HR - 169 BPM

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. 

Zone 2 Walk…

2.5 Miles 

AVG HR - 106 BPM

MAX HR - 131 BPM

Rest Day…

Full Body A — 3-5 RIR…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. DB High Pull — standalone
• 2 × 5 @ 55
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 320
• Last set was 3 RIR

3B. Underhand Close-Grip Pulldown

• 2 × 8 @ 200
• Slightly Underhand Close Grip
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. seated Leg Curl

• Warm-up: 1 × 12 @ 90
• 2 × 8 @ 100

4B. Leg Extension

• 2 × 8 @ 170
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Chest-Supported Row

• 8-7-7 @ 320 
• Last set about 3 RIR

5B. Standing Calf Raise

• 2 × 10 @ 200
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 300
• Keep 5 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 90
• 3 RIR

6C. Rope Hammer Curls 

• 2 × 8 @ 100
• Then, 12 @ 70

7A. Pec Dec

• 2 × 12 @ 120
• 3 RIR
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 2 × 12 @ 20
• 3 RIR
• Stop before momentum or shrugging takes over

7C. The Six-Way Delt Raise

• 2 x 8 @ 10
• 2 RIR

AVG HR - 119 BPM

MAX HR - 148 BPM 

Recovery Walk -

.54 miles 

AVG HR - 99 BPM

MAX HR - 120 BPM 

Rest Day…

Full Body B — 3-5 RIR…

1. Inverted Leg Press — 

 (steeper machine) 

• Warm-up: 1 × 12 @ 360
• 2 × 8 @ 450
• Platform is 100 pounds
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-8 @ 320-320-320
• 345 was 3 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 70
• 2 x 8 @ 70
• 70 was 3 RIR
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 8-7-7 @ 300
• Last set was 5 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 170
• 170 was 3 RIR
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 4
• 4 was 3 RIR

4B. Standing Calf Raise

• 2 × 8 @ 200
• 200 was 5 RIR
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 35
• 3 RIR

5B. Rear-Delt Machine Fly

• 2 × 12 @ 120
• Maintain 5 RIR

5C. Six-Way Delt Raise

• 2 × 8 @ 8
• Maintain 5 RIR

6A. EZ Bar Curl

• 3 × 8 @ 70
• 70 was 5 RIR
• Strict curl 

6B. Overhead DB Extension

• 2 × 8 @ 55
• 55 was 5 RIR
• Pair with the first two curl sets; finish the third curl set alone.

6C. Incline Curl

• 1 x 8 @ 30

Cash out: Headbanger Pull Ups - 15 reps

*took it easy after my cold the last few days. 

AVG HR - 109 BPM

MAX HR - 132 BPM

Recovery walk home:

1.60 miles   

AVG HR - 103 BPM

MAX HR - 128 BPM