Announcements
Veterans Day CHAD Hero Workout Schedule 🇺🇸
This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.
Class Times:
🕠5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠5:30 PM
We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.
Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000
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CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Metcon (No Measure)
2 ROUNDS (GENERAL WARM-UP)*
10 Alt. Samson Lunges
5 Slow Yoga Push-Ups
10 Air Squats
10 Alt. Box Step-Overs
*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.
Into…
2 ROUNDS (SPECIFIC WARM-UP)
5 Snatch Grip Deadlift
5 High Pulls
5 Muscle Snatches
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Drop Snatches (Quarter or Full Depth)
Strength – Performance
“NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
1 Snatch
+
2 Overhead Squats
+
1 Hang Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
Strength – Fitness
“NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight)
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
2 Power Snatch
+
2 Hang Power Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
Workout – Performance
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
2 Power Snatches (165/115)
6 Box Jump Overs (24/20)
(Score is Rounds + Reps)
KG BB: (75/52.5)
Workout – Fitness
AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)
2 Power Snatches (115/75)
6 Box Jump Overs (20)
(Score is Rounds + Reps)
KG BB:(52.5/35)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
10 PVC Pass Thrus
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)