Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm-Up (No Measure)

i. 3-5 Minutes General Aerobic/Dynamic

ii. 2 sets:

– 10 Walking Lunge with overhead reach

– 5 Inchworms

– 5 Deliberate push ups

– 10 Goblet Squats

iii. Movement prep for the day

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 30 HR Push-up or Ring Dips

Station 3 – 30/20 Kcals of Assault Bike

Station 4 – 30 Toes to Bar or 30 Pull-up

Station 5 – 10 Devils Press

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Teams of 2

8 Minutes AMRAP

25/40 Kcal Row

25 Burpee over the box (20″ for all)

Rest 2 Minutes

B: Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

25 Kcal Bike

25 DB Thrusters

Rest2 Minutes

C: Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

25 TTB

25 HR Push or HSPU

Rest 2 Minutes


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

A: Deadlift (5-5-5)

75% of 1 RM

80% of 1RM

85% of 1 RM

Max Reps on last set.

Conditioning

B: Metcon (5 Rounds for reps)

Every 4 Minutes for 20 Minutes

(5 Sets)

20/18 Kcal Row

20 DB Snatch (35/25)

Max Push-up in remaining time

Rx+

20/18 Kcal Bike

20 KB Snatch (55/35)

Max Push-up in remaining time

Score=total number of push-ups

If you want to KB Snatch pick a lighter weight and work on form. Increase weight if you have mastered the movement.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp, 2 sets:

– 5 Crane Squats

– 5 BTN Push Press

– 5 Hang Muscle Cleans

– 5 Front Squat

iv.

10 Jump/Land

5 Tall Cleans w/ :02 pause in catch position

Conditioning

A.: Metcon (Time)

0-12 Minutes

Rx

10-8-6-4-2

Front Squat (115/75)

Pull-ups

RX+

10-8-6-4-2

Overhead Squat (115/75)

Chest-2-bar pull-up

Rest=time remaining

Conditioning

B: Metcon (Time)

12-24 Minutes

Rx

10-8-6-4-2

Power Clean (115/75)

Lateral Burpee over the bar

Rx+

10-8-6-4-2

Power Snatch

Lateral Burpee over the bar

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

– 10 Tricep Banded Push Downs

Strength

A: Shoulder Press (5-5-5+)

Set 1 75% of 1 RM

Set 2 80% of 1 RM

Set 3 85% of 1 RM

Conditioning

B.: Metcon (Weight)

Every 2 Minutes for 16 Minutes (8 sets)

Rx

5 Front Squats

7 Lateral Burpees

Rx+

5 Squat Cleans

7 Lateral Burpees

Increasing load every 2 rounds

Accessory Work

Metcon (No Measure)

4 sets:

:30 weighted plank hold

10x Pallof Press/side

:30 Superman hold

10x hanging knee to elbow

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

For Time

Teams of 2 – 1PWAAT

G2OH / Box Jump (24/20) / Double Under

50 / 50 / 150 (#115/55)

40 / 40 / 150 (#135/75)

30 / 30 / 150 (#155/95)

20 / 20 / 150 (#175/115)

RXX = (135/155/185/205) & (75/95/115/135)

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

25 Minutes AMRAP

Teams of 2

Rx

20/18 Kcal Bike

20 KB Front Squat (55/35)

20 Push-up

20 KB Deadlifts (55/35)

Rx+

30/25 Kcal Row

20 DB Front Squat (50/35)

20 DB Push-ups

20 DB Deadlifts (50/35)

DB Push= Hands on DBs to extend the rage of motion.

DB Deadlifts=One head of the DB touches the ground.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 Minutes General Aerobic

ii. 3 Sets:

5 Inchworms

5 Ring Rows or Strict Pull Ups

10 Empty Bar Front Squat

Strength

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

15 Minutes to build to a heavy triple.

Conditioning

B: “Bergeron Beep Test” (AMRAP – Rounds and Reps)

Complete as many rounds as possible as EMOM:

“Compete”

7 Thruster (75/55)

7 Pull Up

7 Burpee

————–

“Train”

5 Thruster (75/55)

5 Pull Up

5 Burpee

—————-

“Live”

5 Thruster

4 Pull Up

3 Burpee
Goal 5-7 Rounds

Recovery

Metcon (No Measure)

5-10 mins Z1 Bike or walk

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.