Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (No Measure)

Summer Series Event TODAY!

8-3pm

Brandon Chapin

CrossFit Reaction – CrossFit

A. : 3 PC + 3 Thruster

3 Power Clean + 3 Thruster
All reps must be complete without putting the barbell down.

No more than 3 secs of rest between last PC and first thruster.

B.: Metcon (Time)

Teams of 2 Alternating rounds

16 Rounds

4 Power Cleans

5 Thrusters

6 Lateral Burpee over bar

Rx=(95/65)

Rx+=(115/75)

*For Rx and Rx+ All reps must be TNG

*Every 2 minutes if working alone

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice:

5 minutes mobility session and

5 minutes dynamic warm up

A.: Metcon (Weight)

A1. 4×8 Bulgarian Spli Squat

A2. Box Step-up

Rest 20 secs between A1 and A2

Rest 2 minutes between each set

Same weight for both movements

B.: Metcon (No Measure)

20 Minutes EMOM

Even: 5-10 Push-ups

Odd: 10 KB Front Squats

Add Chains to push-ups if needed

Double-KB If you see fit

C.: Gymnast Back Routine (AMRAP – Reps)

1. Max Reps Wide Grip Pull-up

Rest 10 secs

2. Max Reps Medium Grip Pull-ups

Rest 10 secs

3. Max Reps Medium Grip Chin-up

Rest 10 secs

4. Max reps Narrow Grip Chin-ups

Rest 3 minutes and repeat 3-5x

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front Rack Mobility

ii. 2 min heart rate (run/bike/row)

ii. Move through the following barbell sequence:

– high hang muscle clean

– press

– mid hang muscle clean

– press

– low (below knee) muscle clean

– press

Then add weight and move to power

Weightlifting

A.: Power Clean (Build to Max for day )

Conditioning

B.: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Strength

C.: Deadlift (10-10-10)

Clean Grip

100% of Max Clean for the day

Work on perfect form and good tempo

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Banded Hip Distraction

ii. Banded Ankle Distraction

iii. Front Rack Hold

iii. 2 Sets:

5 Pausing Goblet Squats

5 Inch Worms

iv. 200m Run

A.: Tempo Front Squat (3-3-3-3-3)

3-2-1-2

3s down

2s pause at bottom

1s up

2s rest at top
Slower is better! Have your partnar count.

B.: Brandon Beep Test (AMRAP – Rounds and Reps)

Every Minute on the Minute

Complete as many minutes as possible.

7 Wallballs (20/14)

7 Burpees

Rx+ 10 Reps of each

Brandon Chapin

CrossFit Reaction – CrossFit

A.

A.: Bench Press (5-5-5-5-5)

Reps at 70% of 3 Rep Max

Rest 2 minutes between sets

B.: Metcon (AMRAP – Reps)

13 Minutes

2000m Row /5000m Bike

Max Burpee in remaining time

Goal=50+

C: Metcon (No Measure)

C1 4×20 Banded Tri Pushup

C2 4×8 Ring Row at tempo 2222

C3 4×12 Hammer Curl

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

50 cal BIIKE

50 Slam Ball (30/20)

50 HSPU

100 Double Under

25 cal BIKE

25 Slam Ball

25 HSPU

100 Double Under

400m Run

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (No Measure)

Meet at the gym at 830 and we will run/jog to the store downtown!

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Spend 10 Minutes Rolling/Stretching anything that needs some TLC

Conditioning

Summer Tester 3 (Time)

10 Rounds for time, with a 30:00 HARD cap.

10 Burpee Box Step-up (20″)

15 Wallballs (20/14)

200m Run
**DO NOT UPSCALE. Go harder and faster, not heavier and higher.

Gymnastics

Metcon (No Measure)

20s on 10s off

Hollow Body Hold

Superman hold

Complete for 5:00