top of page
Search

23/11/24 Saturday Workout of the Day

Warm-Up

2:00 Light Biking (Echo / Bike Erg/ Assault)

--

2 Sets

30/30 second Samson Stretch


"CHAD 1000X"

1,000 box step-ups completed as either partner or individual for time.


Goal Time Domain: 50:00-55:00

Time Cap: 60:00


Stimulus: Leg Stamina / Grunt Work

RPE: 10/10


Notes: Sara Wilkinson, Rogue, CrossFit, and GORUCK present the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention


2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)




 
 
 

Recent Posts

See All
09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

 
 
 
14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

 
 
 
12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page