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

Weightlifting

A: Push Press (8-8-8-8-8)

Last 3 sets at same weight.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

14 Minutes AMRAP

200m Run

10 Power Cleans (115/75)

200m Run

10 Front Squat

200m Run

10 Burpee over the bar

Rx+

200m Run

10 Power Snatch (115/75)

200m Run

10 Overhead Squat

200m Run

10 Burpee over the bar

Recovery

Metcon (No Measure)

Long walk cooldown

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm-Up (No Measure)

i. 3-5 Minutes Calf & Hip mobility

ii. 2 sets/ 6:00

1:00 Row

1:00 Bike

1:00 Run (200m)

ii. 2 sets:

– 10 Walking Lunge with overhead reach

– 5 Inchworms

– 5 McKenzie press ups

– 10 Goblet Squats with :01 pause in bottom

iii. Movement prep for the day

Conditioning

Pick one of the 4 options, 15:00 to complete option of your choice

1: Flight Simulator (Time)

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

*The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
Option 1

2 : 1-Mile Run (Time)

Max Effort 1-Mile Run
Option 2

3: 2k Row (Time)

Max Effort 2k Row
Option 3

4: 100 Calorie Assault (Time)

100 calories for time on assault bike
Option 4

*Pick One of the 4 Options.

You will have 15 Minute to compete your choice+rest

Skill

Metcon (No Measure)

EMOM 9:00

1: 20s Handstand hold or 30′ Handstand walk

2: 3-5 Muscle Ups

3: 10 Side Plank rotations/ side

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

10 Min Mobility smash session

Strength

A1: DB Bench Press (10-10-10-10-10)

Increase weight over the 5 sets.
*Increase weight from last week.

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

Increase weight from last week.

If you cannot perform a strict pull-up use bands to assist.

Chase the Pump

B.: Metcon (Weight)

20 Minutes EMOM

Station 1: 5 Deadlifts ( Moderate load (7 out of 10 )

station 2: 10-20 Push-ups

Station 3: 10-20 DB Curls

Station 4: REST

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 rounds with 5:00 Cap:

10 Cal Ski

8 Cal Bike @ minimum 65/55 RPM

200m Run

ii. 3-5 minutes of T-Spine/Over head Opener

Weightlifting

A: Clean and Jerk (Build to a heavy single )

14 Minutes EMOM

Increase weight evvery 2 rounds.

Conditioning

B: Metcon (Time)

7 Sets

7 Thrusters (75/55)

7 TTB

7 Burpees

Rest 1 Minute

*Cap 16 Minutes

Rx+=95/65

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up (No Measure)

i. 400m Run

ii. 2 sets:

– 12 Lateral Banded Walks

– 12x T-Walks

– 12x Frog Pumps with big squeeze @ top

Strength

A: Back Squat (4-4-4-4-4)

*Increase load from last week

All 5 Sets at same weight

Tempo

3 Down

2 Bottom

1 Up

Strength

B1: Bulgarian split squat (8-8-8-8)

8 Reps on each leg.

Holld KB or DB in each hand.

B2: Ring Dip (5-5-5-5)

If you cannot perform a ring dip add bands or sub parallette dips.

*add weight if needed.
Rest 20 secs between B1 and B12

Rest 2 minutes between each set.

Skill

C: Metcon (Weight)

10 Minutes EMOM

Even: 5-10 Strict TTB

Odd: 10 KB/DB Floor Press

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

10 Rounds: 1PWAAT

2x200m Relay (400m Total)

40 Double Under

20 Burpees

10 KB Swing (70/50)

Cash Out:

70 Hang Snatch (95/65)

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (6 Rounds for time)

30 Minutes

Every 5 Minutes

500/450m Row or Ski

200m Run

10 Burpee no Jump

B: Metcon (No Measure)

10 Minutes EMOM

Even: 10 DB Press

Odd: 10 Ring Row

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Time)

In Teams of 2

400 Meter Run (together)

80 DB Push Press

400 Meter Run (together)

60 DB Front Squats

400 Meter Run (together)

40 DB Snatch

400 Meter Run (together)

20 Burpees

400 Meter Run (together)

Rx+

400 Meter Run (together)

80 Shoulder 2 OH (135/95 lbs)

400 Meter Run (together)

60 Power Cleans (135/95 lbs)

400 Meter Run (together)

40 Front Squats (135/95)

400 Meter Run (together)

20 Bar/Ring Muscle-Ups

400 Meter Run (together)

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2:00 Couch Stretch

ii. AMRAP 4:00

– 100m Run (out to the right)

– 10 Walking Lunge Steps

– 20s Passive Hang from bar

– 5 Burpee No Push Up

Strength

Minutes 10-25

A: Metcon (Weight)

5×10 KB Front Squats

Rest 2 Minutes Between sets

Conditioning

Minutes 30-60

B: Metcon (Time)

Run 1 Mile

10 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

*30 Minute Cap

*Murph Prep

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Dynamic Warm Up

Toy soldiers down

Lunge steps back

Duck walk down

Toe touch back

everyone grab a light/medium KB

ii. 2 Sets:

5 KB Strict Press (5 each arm)

10 scap pushup

5 one arm KBS (5 each arm)

10 perfect air squats

200m Run

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

200m Run

25 KB Swings (55/35)

50 Double-unders or 100 Singles

25 Wallballs (20/14)

Strength

B: Metcon (Weight)

10 Minutes EMOM

10 Strict Press

Pick a weight that seems light and cut that in half. This is 100 reps!