Thursday we have a workout that, if doing Rx, requires a 45/35 RuckPack/BackPack. If you’re wanting to do this weight, you will have to supply your own pack and your own “weighted items” to get that baby to 45/35 (whatever you have around the house). Have this ready to go prior to coming in to class. Do not bring a bag and put our equipment in your backpack. Consider this your homework. If all you have is your personal weight vest (20/14lb is typically the weight), trust me when I say that will be PLENTY. Ive done it with just a 14lb vest in the past and it still takes right at an hour. This is a mentally tough one…1000 step ups is NO JOKE!

**If you have NEVER done Chad before you will NOT be starting off by doing it with 45/35…Your maximum weight will be that of a weight-vest or a DB/KB resting on one shoulder. TRUST me on this…

CrossFit Warrenton – CrossFit


Warm-up (No Measure)

10 min AMRAP

1 Crossover Symmetry movement

30-sec easy row

8 Alt Hang DB Cleans

8 Single DB Push Press

Nov 9, 2021 “Little Giants” (Time)


30/24 Cal Row

40 Alt Hang DB Clean and Jerk (40/30)

60 Push-ups

40 AltHang DB Clean and Jerk (40/30)

30/24 Cal Row



25/20 Cal Row

25 Alt Hang DB Clean and Jerk (light)

50 Bar Push-ups

25 Alt Hang DB Clean and Jerk (light)

25/20 Cal Row



40/30 Cal Row

40 Alt Hang DB Clean and Jerk (50/35)

80 Push-Ups

40 Alt Hang DB Clean and Jerk (50/35)

40/30 Cal Row


* Target time: 12-14 minutes

* Time cap: 20 minutes

Push Jerk (Every 1:30 for 5 sets of 3 reps @60-70% 1RM C&J)

Clean and Jerk (Added so you can find your % for Jerks)