Brandon Chapin

CrossFit Reaction – CrossFit

A.: Power Clean (1-1-1-1-1)

Build to a heavy single for the day.

B.: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Sub DB Push Press for HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (Time)

Minutes 0-5

1000m/800m Row

B.: Metcon (AMRAP – Rounds and Reps)

Minutes 5-15

Cindy

5 Pull-up

10 Push-up

15 Air Squats

C: Metcon (Time)

Minutes 15-20

1000m/800m Row

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

5:00 AMRAP:

20x Jumping Jacks

10x Squat + Lunge w/ twist over bent knee

5x Down and back shuttle runs

3 rounds, adding small weights each:

2 Hang cleans + 2 Press + 2 FS

Weightlifting

A: Metcon (Weight)

Every 2 Minutes for 14 Minutes (7 sets)

3 TNG Power Cleans

3 S2OH

3 Front Squats

*Goal 2 sets at heaviest load from last week.

*Complete 3 consecutive power cleans

*Do not put down the barbell

*Climb in weight across

Strength

B.: Back Squat (6-6-6-6-6-6)

All 6 sets at same weight

Increase weight from last week.

*week 4 of 4

Accessory Work

Metcon (No Measure)

EMOM 6:00

1: max L-hang from bar

2: 30s Max Ring Dips or Ring Support Hold

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm Up 3 (No Measure)

i. 20/15 Cal on Bike or Row

ii. 2 Sets:

– 15 Glute Bridge with big squeeze at top

– 10 Air Squat

– 5 Scap Push Ups

iii. 2 Sets:

– 10 Arm Swings

– 10 Leg Swings

Conditioning

A.: Metcon (3 Rounds for reps)

Every 3 Minutes for 15 Minutes (5 Sets)

12/10 Kcal Bike

6 Thrusters (95/65)

6 Bar Facing Burpee

Rest 5 Minutes

Rx+=115/75

Conditioning

B: Metcon (3 Rounds for reps)

Every 3 Minutes for 15 Minutes (5 Sets)

15/12 Kcal Row

6 Deadlifts (155,105)

6 HR Push-ups

Rx+

225/155

HSPU

Accessory Work

Metcon (No Measure)

3-5 sets:

10 Superman with :01 Hold at top

20x Russian Twist/ side

40s Weighted Plank

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. T-Spine & Shoulder Mobility

ii. 6:00 AMRAP:

– 10cal Row

– 10 Push Ups

– 10 Air Squats

– 10 Empty Bar Clean & Press

Strength

A1: Push Press (6-6-6-6-6)

Week 4 of 4

*Last 3 sets at same weight

*Increase weight from last week

A2: Pull-ups (5-5-5-5-5)

*Add weight if needed

Rest 20 secs between A1 and A2

Rest 2 minutes between each set

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

20/18 Kcal Row

10 Power Cleans

*Increase Power Clean weight each round

Rx

Men=95,115,135,155,185

Women=65,75,85,95,105

Rx+

Men= 135,155,185,205,225,245

Women=95,105,125,135,145

The 20lbs jump is not a typo

Skill

Metcon (No Measure)

3-5 sets:

– 5 Handstand Negatives w/ :03 tempo

– 10x Pallof press/ side

– 10x Hollow Rocks OR GHD

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up (No Measure)

Cain Warm Up ! ☻

Teams of 2 – Active Relay (we will go over this)

Metcon (AMRAP – Rounds and Reps)

Teams of 2: Both do Work

*Switch at your discretion

P1: 5K ROW (female – 4K)

P2: AMRAP

5 Devil’s Press (50/25)

5 Chest to Bar (RXX = 3 Bar MU)

Then directly into:

P1: 10K BIKE (female – 8K)

P2: AMRAP

5 Devil’s Press (50/25)

5 Chest to Bar (RXX = 3 Bar MU)

Metcon (Time)

5K/4K ROW

Metcon (Time)

10K/8K BIKE

Brandon Chapin

Announcements

Battle of the Ages In-House Event **THIS SATURDAY**
Teams 1-4 @ 8am
Teams 5-9 @ 9am

CrossFit Reaction – CrossFit

Battle of the Ages In-House Event!

Metcon (No Measure)

Battle of Ages In-House Event!

A.: Metcon (AMRAP – Rounds and Reps)

16 Minutes AMRAP

Team of 4

20 Thrusters

20 Burpee Box Overs (20″)

20 TTB

15-45 years old:95/65

45+ years old 75/55

A2: Metcon (Distance)

Max Distance Row

Metcon (AMRAP – Reps)

5 Minutes AMRAP

500/450m Row

Max Reps Burpee Box Jumps

Metcon (AMRAP – Reps)

5 Minutes AMRAP

500/450m Row

Max Reps Clean

15-45 years old 205/125lbs

45+ 165/105

Metcon (AMRAP – Reps)

5 Minutes AMRAP

500/450m Row

Max Reps Front Squats

15-45 years old 155/105lbs

45+ 105/75lbs

Metcon (AMRAP – Reps)

5 Minutes AMRAP

500/450m Row

100 Double-unders

Max Reps Bar Muscle-ups

45+ C2B

Clean+2 Front Squats

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 3-5 minutes general aerobic coach’s choice

II. 2 sets:

3 Wall Walks with :02 pause at top

5 Wall Angels

7 Russian KBS

III. With barbell, 2 Sets:

3 Crane Squats

5 RDL

7 Strict Press

Strength

Deadlift (5-5-5)

Spend 10:00 building to a moderate set of 5TNG DL

**Use this as primer for “Diane”

Warm-up

Warm-up (No Measure)

**Workout Prep**

– Move through 2 sets, resting :60 between

7 DL + 5 HSPU/ HR Push Up

@ workout weight

Testing

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Recovery

Metcon (No Measure)

2-4 sets:

2:00 Bike Z1

1:00 Sit Ups

Brandon Chapin

Announcements

Battle of the Ages In-House Event **THIS SATURDAY**
Teams 1-4 @ 8am
Teams 5-9 @ 9am

CrossFit Reaction – CrossFit

Warm-up

Bench Warm-up (No Measure)

i. Pec and Shoulder lax ball smash

ii. 2×10

Scap Push Ups

Scap Pull Ups

iii.EMOM x 4:00

Even: 40sRow or Run EZ

Odd: 40sSquat Hold/ Wall sit

Strength

A: Bench Press (4-4-4-4-4)

Last 3 Sets at same weight.

Conditioning

B.: Metcon (Distance)

2 Rounds

0-5 Minutes

Row 500m

Max Distance Bear Crawl/HSW

5-10 Minutes

Row 500m

Max Distance Farmers Walk

*20 Total Minutes

Rx+

Handstandwalk

Farmers Walk=100/70lbs

1 length of gym= 10m

Brandon Chapin

Announcements

Battle of the Ages In-House Event **THIS SATURDAY**
Teams 1-4 @ 8am
Teams 5-9 @ 9am

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. T-Spine & Ankle Mobility

ii. 2 sets:

– 4 Inch Worm w/ twist

– 6 Gorilla Squats

iii. 2 sets:

– 4 Empty bar Back Squats

– 6 Ring Rows

Strength

A.: Metcon (Weight)

Every 2 Minutes for 12:00 (6 sets)

2 Cleans+2 Front Squat

*WINTER WOD IV TEST

*Increase load for the 6 sets

Strength

B.: Back Squat (6-6-6-6-6-6)

All 6 sets at same weight

*week 3 of 4

Skill

Metcon (No Measure)

3-5 sets:

5 Strict TTB

10 Shoulder taps