Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility of choice

ii. . 2 Minutes Bike with band above knee

iii. 3 sets:

– 10 Russian KBS

– 10 Lunge w/ Twist

– 20s Hang from bar or rings

Conditioning

A: Metcon (3 Rounds for time)

Every 10 Minutes for 30 Minutes (3 sets)

Rx

40/30 Kcal Row

40/30 Kcal Bike

Rx+

50/40 Kcal Row

50/40 Kcal Bike

Score=time each round

Strength

B: Metcon (Weight)

A1 3×8 Bulgarian Spilt Squat

A2 3×8 Box Step-up

*add weight if needed in the form of DB’s

*week 3 of 3

*8 Reps each leg.

*Increase load from last week.

Rest 20 secs between A1 and A2

2 Minutes between sets

Score=weight for lifts.

Brandon Chapin

CrossFit Reaction – CrossFit

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

A: Metcon (Weight)

8 Sets or 24 Minutes

20/16 Kcal Bike

10 TTB

5 Front Squats

Rest 1 Minute between sets

*climbing in weight

*Front Squat from floor

*If you break TTB you may not stop movement by touching your feet to the floor.

B: Deadlift (5-5-5)

Deload week reps at 55%

work on max speed of the bar not max load.

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Weight)

20 Minutes EMOM

E: 2 Hang Power Cleans

O: 30 Double-unders

Rx+

E: 2 Hang Squat Cleans

0: 30 Double-unders

*Increase weight over the 10 sets

Score=Weight on heaviest sets

B: Metcon (No Measure)

5 Sets

5-7 Strict TTb

10-15 Push-ups

Rest as needed between sets.

10 Minutes MAX TIME

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes general aerobic warm up

II. 2 sets:

– 10 Wall angels

– 10 perfect air squats

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 2 Strict + 3 Kipping Pull Ups

– 5 Tricep Banded Push Downs

Strength

A: Shoulder Press (5-5-5)

Set 1 @ 65%

Set 2 @ 70%

Set 3 @ 75%

*de-load week

Warm-up

Movement prep

Metcon (No Measure)

Every 2:00 for 6:00

Row 30s @ 75%

7 KBS

7 Burpee

Conditioning

Buckle in!

B: Metcon (Time)

250m Row

10 KBS (55/35)

15 Burpees

10 KBS

250m Row

Rest 5 Minutes

*Go hard!

Rx+=(70/55)

Metcon (Time)

250m Row

10 KBS (55/35)

15 Burpees

10 KBS

250m Row

Rest 5 Minutes

*Go hard!

Rx+=(70/55)

Recovery

Metcon (No Measure)

5 Minute cool-down, then

3 sets NOT for time:

20 Hollow Body Rocks

20 Shoulder Taps

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

OHS(115/75) / Pull Up / Bike cal

3/15/21

5/15/21

7/15/21



19/15/21

21/15/21

120 Burpee o Bar CASH OUT

Brandon Chapin

CrossFit Reaction – CrossFit

a: Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 Minutes AMRAP

Rx

20 Kcal Row

20 Front Squats (95/65)

20 Sit-up

Rx+

20 Kcal Bike

20 Front Squats (155/105)

20 TTB


Pre Order for CFR Joggers by 11-16-18

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility as desired

ii. EMOM style x 8 Minutes:

1. Single-Arm strict Press (6-8 each arm, light weight)

2. Single Leg RDL (6-8 each leg)(focus on balance and controlled movement)

3. 6-8 Perfect Push Ups

4. 30s Passive Hang

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

Rx

300m Row or 600m Bike

10 DB Burpees (45/30)

Rx+

300m Row or 600m Bike

10 DB Burpees (50/35)

Row/Bike=1 Rep

Rest 5 Minutes

B: Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

Rx

300m Row or 600m Bike

10 DB Thrusters (45/30)

Rx+

300m Row or 600m Bike

10 DB Thrusters (50/35)

Row/Bike=1 Rep

Rest 5 Minutes

Recovery

Metcon (No Measure)

400m Walk Cool-down

Brandon Chapin

CrossFit Reaction – CrossFit

A. : Metcon (No Measure)

A1 3×10 Bulgarian Spilt Squat

A2 3×10 Box Step-up

TEMPO=1 sec down 1 sec up

Faster reps are not better reps.

*add weight if needed in the form of DB’s

*week 2 of 3

*Increase weight from last week.

*10 Reps each leg

Rest 20 secs between A1 and A2

2 Minutes between sets

Score=weight for lifts.

B: Metcon (No Measure)

20 Minutes EMOM

E: 5-10 Pulls (pull-up,c2b or BMU)

O: 45 Secs max Shuttle Runs

*work on gymnastics kip you want to improve most.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

Strength

Deadlift (5-3-1+)

5 Reps @ 75%

3 Reps @ 85%

1+ Rep @ 95%

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

12 Minutes AMRAP

75 Double-unders

50 Wallballs (20/14)

25 TTB

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 Mins Mobility

ii. 2 Sets:

– 10 Glute Bridge

– 10 Russian Swings

iii. 2 Sets:

– 10 Banded Pull Aparts

– 10 Banded Star Squats

Strength

Metcon (Weight)

5 Sets:

5 Double KB Front Squat Tempo= 33X0

5 Feet Elevated Ring Row Pause= 3seconds @ top

*Rest 20s between movements, 2 minutes between sets

Conditioning

Metcon (Weight)

E2MOM x 14:00

7 Hang Squat Cleans

7 Burpee

Rx +

7 Squat Snatch

7 BFB

Climb in weight

Accessory Work

Metcon (No Measure)

3-5 sets:

:30 Plank Walkouts

:30 Rest

:30 Russian Twists

:30 Rest