Brandon Chapin

CrossFit Reaction – CrossFit

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Conditioning

Metcon (Time)

5 Rounds, resting 1:00 after each round

400m Run

20 KBS

15 Burpee
enter your total time, including rest. This is NOT max effort, just flush out

Accessory Work

Metcon (No Measure)

4 Sets

10 Hollow Body Swings

5x 3-count pull-up negatives

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Redemption!

Comp Training

Metcon (AMRAP – Rounds)

30:00 at MODERATE pace:

50 Kcal Row

50 TTB

50 Alt. DB Snatch (50/35)

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Front Squat (5-5-5-5)

4×5 @ 80% Across. Superset with 15 V-Ups or Abs of your choice

Conditioning

Metcon (Time)

For time:

40 Pull Ups (Rx + C2B)

40 OHS (95/65) (Rx +115/75)

40 TTB

40 Wall Ball (20/14) (Rx + 30/20)

Comp Training

Metcon (Weight)

Alternating EMOM 12:00

Even: 3 Power Clean & Jerks @ 80% across

Odd: 12 Burpee OTB

Brandon Chapin

CrossFit Reaction – CrossFit

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Conditioning

CrossFit

Metcon (No Measure)

EMOM 20:00

Even: 7 Deadlift (155/105)

Odd: 7 DB Thruster (40/25)
Rx + Rep scheme:

DL: 5, 10, 15, 20, 25 (135/95**)

DBT: 10 (50/35)

*Do NOT go heavier on the DL. Instead, try to make it TNG throughout

Skill

Metcon (AMRAP – Reps)

Complete 5 Rounds for reps:

1:00 HSPU / HR Push Ups

:30 Rest

1:00 Goblet Squat (Rx + Pistols)

:30 Rest

Comp Training

Power Snatch (5-5-5-5-5-5)

Complete as EMOM:

Even: 5 PS @ 80%

Odd: 40 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

CARDIO =

10 Toe 2 Bar

25 Air Squat

50 Double Under

1 Cleans 90%

CARDIO

2 Cleans 85%

CARDIO

3 Cleans 75%

CARDIO

4 Cleans 65%

CARDIO

5 Cleans 55%

CARDIO

5 Cleans 85%

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Metcon (Weight)

EMOM 6:00

3-Rep TNG Power Clean
Primer for Conditioning piece. Climb in weight. Rx + Snatch

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 30:00

800m MB Run (run together, one MB per team)

40 Push Press (115/85)

40 T2B
Alternate as you see fit.

Accessory Work

Metcon (No Measure)

4 sets:

3-count Ring dip negatives

10 Hollow Body pull-downs

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Scale as you see fit!

Accessory Work

Metcon (Time)

Move through 3 rounds at a comfortable pace:

400m Run

20 Alt KB Snatch

10 Ring Dips

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

CrossFit

Metcon (Weight)

Alternating EMOM for 12:00

Even: 3 Power Clean & Jerk

Odd: 12 Burpee OTB
Last 3 sets at 80%

Conditioning

Metcon (No Measure)

Every 2:00 for 14:00

15/12 Kcal Row

10 Power Clean (95/65)
Stay light, move fast. Rx + Power Snatch

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Conditioning

Metcon (Weight)

Alternating EMOM for 20:00

Even: 5 Deadlift @ 70%

Odd: 5 Box Over (facing) + 5 DB Push Press (50/35)
Rx + :

Even: DL: 2, 4, 6, 8, 10, then back to 2

Odd: 10 Box Jump Over + 10 DB PP

Metcon (No Measure)

Finisher:

5 sets for quality of:

1:00 HSPU Negatives (3-count)

1:00 Double KB Front Squat ( or Alternating Pistols)
Resting as needed

Comp Training

Weightlifting

Power Snatch (5-5-5-5-5)

Complete as alternating EMOM:

even: 5 PS (last three at 80%)

odd: 40 DU’s

Conditioning

Metcon (Time)

Go for a run! 20-30 Minutes