CrossFit Surmount – CrossFit

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
Scaling options:

No weight

Decrease reps/weight/height of box

Partner workout

3: Metcon (Time)

20-40-60-80-100

Partner Wall ball passes*(20/14)

10-20-30-40-50

CTB (divide reps as needed)

*Stand side by side, one partner

completes a wall ball against the wall,

passing to the other partner for 1 rep,

then the other partner does the same

until all reps of the set are completed.

2: Metcon (Time)

20-40-60-80-100

Partner Wall ball passes*(20/14)

10-20-30-40-50

Pull-ups (divide reps as needed)

*Stand side by side, one partner

completes a wall ball against the wall,

passing to the other partner for 1 rep,

then the other partner does the same

until all reps of the set are completed.

1: Metcon (Time)

20-40-60-80-100

Partner Wall ball passes*(at light)

10-20-30-40-50

Asst/jumping/ring rows (divide reps as needed)

*Stand side by side, one partner

completes a wall ball against the wall,

passing to the other partner for 1 rep,

then the other partner does the same

until all reps of the set are completed.