Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

2 min couch stretch

2 min banded hip distraction

2 sets:

10x wall angels

1 min ez bike/row

Conditioning

A.: Metcon (Time)

Every 5 Minutes for 30 Minutes

6 Sets

Rx

Men 300m Row 300m Bike

Women 250m Row 250m Bike

Rx+

Men 400m Row 400m Bike

Women 300 Row 300m Bike

Score Slowest Round

Accessory Work

Metcon (No Measure)

EMOM 9:00

1: Max hollow hold

2: 20 Banded good mornings

3: 45s Slamball hold AHAP

Brandon Chapin

CrossFit Reaction – CrossFit

A. : Metcon (Weight)

5 Sets

A1 25 Russian KB Swings

A2 10 DB Press

Rest 20 secs Between A1 and A2

Rest 2 Minutes between sets

Increase weight from last week if possible.

Rx+ Strict HSPU

Add deficit if possible.

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

20/15 Kcal Row

10 DB Clean and Jerk(50/35)

10 Pull-ups

Rest 6 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

20/15 Kcal Row

10 Box Overs

10 Pull-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

I. 5 mins mobility

II. 5 Minutes bike with rate changes every :30

III. Barbell warm-up:

– Elbow raises

– Bent over row

– Muscle Clean + Press

– Crane Squat

IV. Weightlifting warmup (with light weight)

– deadlift + hang + power clean and jerk

Weightlifting

Minutes 20-35

A.: Power Clean and Jerk (8×1)

1x Power Clean and Jerk
Every minute, on the minute, for 8 minutes (8 sets):

Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk

*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

* enter weight for last 4 sets

Conditioning

Minutes 40-50

B.: Metcon (Time)

40/30 Kcal Bike

30 Burpee Box Overs (24/20)

Jump/Step or Crawl over all are RX.

Go fast!

10 Min Cap

Accessory Work

Metcon (No Measure)

EMOM 12:00

1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

2: Handstand Walk 50′

3: L-Sit x 45s

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. T-spine opener 2 mins

ii. Couch Stretch 2 mins

iii. 2 sets:

1 min Row

5 Inch Worms

5 Lunge Steps

5 Cosak Squats

Strength

Minutes 10-25

A. : Metcon (Weight)

12 Minutes E2MOM

10 KB Front Squat

Build over the 5 sets

Goal is to work front rack

Conditioning

Minutes 30-58

B.: Metcon (AMRAP – Rounds and Reps)

28 Minutes AMRAP

20/15 Kcal Row

10 TTB

10 DB Snatch (50/35)

1 Minute Rest after each round

Max Rounds=7

Accessory Work

Metcon (No Measure)

Complete 4-6 sets:

1:00 Weighted Plank

Rest 30s

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

50/40/30/20/10

Cal BIKE

KB Swing (50/30)

Burpees

Cash Out:

MAX unbroken Double Under

*You get 1 warm up attempt

B: Metcon (AMRAP – Reps)

MAX unbroken Double Under

Brandon Chapin

CrossFit Reaction – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

Teams of 2

Score Each AMRAP individually

Start one 7 Minutes AMRAP every 10 Minutes

*one person working at a time

Rx

7 Minutes AMRAP

20/15 Kcal Bike

30 KB Front Squats (55/35)

Rx+

7 Minutes AMRAP

20/15 Kcal Bike

30 DB Front Squats

3 Minutes REST

2: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

Rx

20/15 Kcal Row

20 HR Push-up

Rx+

20/15 Kcal Row

20 Strict HSPU

3 Minutes REST

3: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

Rx

200m Run As a team

20 Slamballs (30/20)

Rx+

200m Run As a team

20 Sandbag Cleans

3 Minutes REST

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (Weight)

5 Sets:

A1 20 Russian KB Swings

A2 10 xDB Press (10 each arm)

Rest 20 secs between A1 and A2

Rest 2 minute between sets

Rx+ Strict HSPU

Scaled Reps if needed

B.: Metcon (Time)

3 Rounds

10 Pull-ups

10 Alternating DB Snatch

30 Double-unders

3 Rounds

10 TTB

10 Thrusters (50/35)

30 Double-unders

Cap 20 Minutes

Rx+

C2B Pull-ups

Barbell

95/65 Snatch

115/75 Thrusters

Brandon Chapin

CrossFit Reaction – CrossFit

A.: 20 Turkish Get-ups (No Measure)

Perfect Form.

10 Each arm

B. : Metcon (No Measure)

Minute 0-10

Run 1 mile

Minute 10-20

Row 2000m/1750m

20-30

Bike 5000m

This should be at 80% effort

Rest should be 2 minutes per 10

Scaled as needed.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 5 mins mobility

II. 400m jog

III. Barbell warm-up:

– Elbow raises

– Bent over row

– Muscle Clean + Press

IV. Weightlifting warmup (with light weight)

– deadlift + hang + power clean and jerk

A.: Power Clean and Jerk (15 Minutes to build to Max )

1x Power Clean and Jerk

B.: Metcon (AMRAP – Reps)

12 Minute EMOM

Even: Max Reps Front Squats (95/65)

Odd 200m Run

Score=Reps of lowest round

Rx+OHS @115/75

C.: Deadlift (5-5-5-5)

Every 2:30, for 10 minutes

4 sets

Deadlift x 5 reps @ 75% of 1RM

Weightlifting

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front Rack Mobility

ii. Squat Mobility/ Ankle Test

ii. 2 Sets:

30s Bike

3 Muscle Cleans + 3 Front Squat

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Thrusters (95/65)

REST 6 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Power Cleans (135/95)

Rest 6 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

10 Minutes Cool down

Bike/Walk/Run

Accessory Work

Metcon (No Measure)

3 Sets:

10 McKenzie Press-Ups

10 Bird-Dogs

1 Minute weighted Plank