Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Basic Warm-up (No Measure)

High knees

Butt Kicks

Toy Soldiers

Karaoke

10 Push ups

10 Air Squats

Arm Circles – 30 Seconds

10 Push ups

10 Air Squats

Arm Circles – 30 Seconds

Conditioning

A: Metcon (6 Rounds for time)

6x400m Run

2 Minutes Rest

Week 1 of 4

Pace=Mile Pace

All intervals should be at the same pace.

Accessory Work

Metcon (Weight)

Finisher:

50 Russian KBS

*for quality, not time


use this to as guide to establish appropriate effort

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 3:00 Bike/Run

ii. 5:00 Mobility

iii. 3 sets:

2 TGU/ arm (no weight)

4 Perfect Push Ups

6 Empty bar RDL

Strength

A: Metcon (Weight)

20 Minutes EMOM

Even: 2 Power Cleans

Odd: 200m Run

Increase weight every 2 rounds.

Score=heaviest 2 rounds.

Skill

DO NOT SKIP THIS. Doing so will result in disappointment from your coaches.

B: Metcon (Weight)

10 Minutes EMOM

Even: 2 Turkish Get-ups each arm

Odd: 30 second Wall Sit

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. 5:00 T-Spine & Ankle Mobility

ii. 2 sets:

– 8 Russian KBS

– 8 Inch Worm w/ scap push up

– 8 Gorilla Squats

iii. 2 sets:

– 8 Empty bar crane squats

– 6 Ring Rows with big squeeze at top

:15 Active Hang (Active lats/ shoulders)

Strength

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
Last 3 Sets at same weight.

Conditioning

B.: Metcon (Time)

3 Rounds

15 Thrusters (75/55)

15 Cal Row

Rx+ (95/65)

*12 Minute Cap

Accessory Work

Metcon (No Measure)

3-5 sets:

6 Strict TTB (go side to side if possible)

3 Muscle Ups or MU transitions

50ft Suitcase carry, focus on neutral posture

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Metcon (No Measure)

i. Mobility: OH + T-spine

ii. 5:00 Bike, increasing speed every 1:00

iii. With empty barbell:

– 3x Snatch grip RDL

– 3x High pull

– 3x Muscle Snatch

– 3x Power Snatch

iv. 2 sets:

5 Kip Swings + 5 Pull Up

Metcon (No Measure)

Prime the system!

3 sets, at 85-90%

6 Snatche

6 BFB

:20 Bike

Rest 2:00 between sets.

Then 2 sets:

5 Pull Up/BMU

5 BFB

Rest 2:00

Conditioning

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon (4 Rounds for time)

Already completed the Open?

Every 3:00 for 12:00

12/10 Cal Bike

1 Round DB DT
DT =

12 Deadllift, 9 Hang Cleans, 6 S2OH

Recovery

Metcon (No Measure)

400m Walk

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (AMRAP – Rounds and Reps)

25 Minutes AMRPA

500/400m Row

10 Burpee no Jump

400m Run

B: Metcon (No Measure)

5 Sets

10 DB Floor Press

10 Ring Rows

Rest 2 Minutes

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

Both teammates run

*Cluster*

3 Thruster

3 H. Clean

3 Thruster

200 Double Under

400m Run

6 Rounds:

*Cluster (95/65)

200 Double Under

400m Run

4 Rounds:

*Cluster (115/85)

200 Double Under

400m Run

2 Rounds:

*Cluster (135/105)

200 Double Under

400m Run

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 20 Slamballs or 10 Sandbag Cleans

Station 3 – 15 Dumbbell Thrusters

Station 4 – 200m Run or 400m Bike

Station 5 – Rest

Brandon Chapin

CrossFit Reaction – CrossFit

A: OPT Tester (Time)

3 RFT

25 KB Swings

25 Burpees

Rx=70/53

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Couch Stretch 2x :60s

ii. Banded Lat + Shoulder stretch

iii. 2 sets:

– 200m Run

– 20 Banded Goodmorning

– 1 Round Strict Cindy

Conditioning

A.: Metcon (Time)

In Teams of 2

400m Run

50 Wallballs (20/14)

400m Run

50 DB Snatch

400m Run

50 Single Arm Thrusters

400m Run

50 Slamballs/Sandbag Clean

Rx=50/35

Rx+As Heavy as possible. 🙂

Skill

Metcon (No Measure)

3-5 sets:

– 10 KB Get-Up Situps (5/side)

– 20 Russian Twists / side

– 30s Front support hold

– 40s Plank Hold

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes mobility

II. 2 sets:

– 10 Wall angels

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 5 Hollow Body swings

– 20s Double KB Squat Hold

– 10 KB Deadlift

Strength

A1: Push Press (5-5-5-5-5)

Build to a 5 Rep Max

A2: Weighted Pull-ups (1-1-1-1-1)

Build to heavy single.

If you cannot perform a strict pull-up use the lease amount of band tension possible.

Rest 20 secs between A1 and A2.

Rest 2 minutes between sets.

Conditioning

B.: Metcon (5 Rounds for weight)

5 Sets

10 Deadlifts

10 Bar facing Burpee

12/10 Kcal Bike

Rest 2 Minutes

Increase weight each round.

Open Rx

Male:185/205/225/245/275

Female: 125/145/165/185/205

Recovery

Metcon (No Measure)

2 mile easy bike