Brandon Chapin

CrossFit Reaction – CrossFit


Flash Back!

Warm-up

Warm-up (No Measure)

i.

Hamstring Distraction & Calf Smash

ii.

10 Iron Cross

10 Scorpions

10 McKenzie Press Up

10 Scap Retraction

iii. EMOM 5:00

4x down and back shuttle run

Conditioning

A: Teams of 2 (AMRAP – Rounds and Reps)

Rx

20 Minutes AMRAP

20 Pull-ups

20 Lateral Burpees

20 Deadlifts (155/105)

100 single unders (each)

Rx+

20 Chest-2-bar

20 Lateral Burpees

20 Deadlifts (225/155)

100 Double-unders (each)

Brandon Chapin

CrossFit Reaction – CrossFit


Warm-up

Warm-up (No Measure)

2 Sets:

10 PVC Pass-thrus

10 Trunk Twists

10 Good Mornings

10 Lunge + Pass thru

1 Set:

-Row or Bike 1/2 distance

– 5 Inch Worm + Push Up

A: Metcon (No Measure)

10 Minute EMOM

Even: 20 Lunges (10 each leg)

Odd: 10 HR Push-up or Ring Dips

*add weight in the form of KB in front rack if you see fit

Conditioning

B: Metcon (4 Rounds for time)

Rx

4 Sets:

1 mile (1600m) Bike

Rest 3 Minutes

Rx+

4 Sets

1K Row

Rest 1 Minute

Goal

Sub 3/3:30 Bike

2k+3-5 secs per 500m pace for rows

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (7 Rounds for time)

Rx

7 Sets

10 Thrusters (75/55)

10 Burpees

1 Minute Rest

Rx+

7 Sets

10 Thrusters

10 Burpees (95/65)

1 Minute Rest

Score each round

Cap 22 Minutes

B: Metcon (No Measure)

3×20 Russian Twist

3×20 Face Pulls

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Front rack/ shoulder mobility

II. With an empty barbell:

– 5 Good mornings

– 5 Bent over rows

– 5 hang cleans

– 5 jump and land drills

Then:

– 5 hang cleans

– 5 front squats

– 5 talk jerks

Strength

Clean+Hang Clean+Jerk (Challenging single)

1x Clean+Hang Clean+Jerk

Do not put bar down
15 minutes to build to challenging set. **GREENVILLE GAMES PREP!**

Conditioning

Metcon (Time)

3 RFT:

400m Run

20 Dumbell Snatch (50/35)

20/15 Cal Assault Bike
16 minutes cap

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 2 min EZ bike/run

II. 3 sets:

– 5 Wall-facing squats

– 5 Wall angels

– 5 gorilla squats

Strength

Front Squat + Back Squat (9-9-9-9-9-9)

6 sets of 3 Front + 6 Back at 90% of FS. Or 5-10lbs up from last week.

Conditioning

Metcon (No Measure)

10-20 Minutes Minutes Z1 Run

Accessory Work

Metcon (No Measure)

Accumulate 5 minutes in plank

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2 – SWITCH AS NEEDED

P1/P2 – MAX Cal Bike

P2/P1

50 Rounds:

5 HSPU

3 Box Jump (24/20)

1 Snatch (155/110)

Metcon (AMRAP – Reps)

MAX Cal Bike

Brandon Chapin

CrossFit Reaction – CrossFit


Conditioning

Metcon (5 Rounds for reps)

AMRAP 3 Minutes:

Row 500m or Bike 800m

Max Reps Strict Press in remaining time (95/65)

Rest 3 Minutes

Repeat 5x
Rx + Strict HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. With a light KB:

– KB Ankle Stretch (L/R)

ii. 2 Sets:

– 5x 3-Second Pause Squats

– 5x Single Arm Thruster (L/R)

– 5x Burpee No Push Up

iii. Movement prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

40 Pull-Ups

50 Bar facing burpees

60 Thrusters (95/65)
Rx + Add (20/10) pounds each round and C2B Pull Ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Dynamic Warm-Up *coach’s choice*

Strength

Metcon (No Measure)

EMOM 10:00

10 Russian KBS + 5 Ring Dip / HR Push Up

*same minute*

**Scale Reps as needed, allowing yourself at least 20s rest

Conditioning

Metcon (3 Rounds for reps)

Every 7:00 for 21:00

500m Row

400m Run

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. calf smash

ii. 2 minutes EZ on the rower

iii. 3 sets:

5 Hollow Body swings

10 Lunge with a twist

5 Jumping Squats

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Front Squats (115/75)

30 Box Step-Ups (24/20)

30 Toes to Bar

30 Calorie Row
Rx +

30 Overhead Squats (95/65)

30 Box Jumps (30/24)

30 Toes to Bar

30 Calorie Row

Accessory Work

Metcon (No Measure)

Midline:

EMOM 9:00

1: 40s Slamball Hold AHAP

2: 40s GHD

3: 40 DU’s