Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 min KB Shoulder set

ii. 3 sets:

:40 Bike

10 Banded Pull Aparts

10 Air Squats

10 Hollow Body Flutter kicks

Strength

A: Metcon (Weight)

A1 Seated on Bench DB Strict Press 5×6

A2 Weighted Pull-ups or Ring Rows 5×3

Rest 20 secs between A1 and A2

Rest 2 minutes between sets

Goal= increase load from last week.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

14 Minutes AMRAP

30/25 Kcal Bike

20 Wallballs (20/14)

15 TTB

Rx+=30/20lbs wallball

Goal=2+ Rounds

Accessory Work

Metcon (No Measure)

4 Sets:

10 Clamshells / side

:20 Bridge Hold

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp

– 5 Crane Squats

– 5 BTN Push Press

– 5 Hang Muscle Cleans

– 5 Front Squat

Strength

A: Metcon (Weight)

16 Minutes EMOM

Even: 3 Power Cleans

Odd: 35 Double-unders or 30 secs of practice

*Increase wight over the 8 sets

Score=heaviest weight

Accessory Work

B: Metcon (Weight)

6 Sets

10 Push-ups or Ring dips, rest :30

5 Barbell Pendlay Row Rows, Rest :60

Enter weight for Rows

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 4 minutes Bike, increase RPM every :60

II. 2 sets:

10x Lunge step w/ twist

10x Box step-Up/ Down

10x Empty bar front squat

Strength

Front Squat (5-3-2-1-1-1)

Max 25 MINUTES

5 @ 60%, Rest 1 Min

3 @ 70% Rest 2 Min

2 @ 80% Rest 2 Min

1 @ 87% Rest 3 Min

1 @ 97% Rest 3 Min

1 @ 100+

* NO more than 2 misses!

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

WZA Workout 4

16 Minutes AMRAP

Rx

2-4-6-8-10-12-14-16

DB Burpee Deadlift (50/35)

DB Step-up

Rx+

DB Devils Press (50/35)

DB Step-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

100 Double Under

30 Back Squat (135/95)

100 Double Under

30 Toe 2 Bar

100 Double Under

30 Back Squat

100 Double Under

30 HSPU

100 Double Under

30 Back Squat

100 Double Under

30 Devil Press (45/25)

100 Double Under

400m Run

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Metcon (No Measure)

Greenville Games 9!

No Class Today. Heats run from 8am-3pm

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp

– 5 Crane Squats

– 5 BTN Push Press

– 5 Hang Muscle Cleans

– 5 Front Squat

Conditioning

B: Metcon (Weight)

Every 5 Minutes for 25 Minutes

(5 Sets)

200m Run

3 Power Cleans

5 Front Squats (unbroken)

*increase load every set

*score=highest load
Hard sets here. Push the comfort zone!

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Calf Smash

ii. 6 Minutes:

:30 Bike

:30 Air Squat

:30 Super man hold

:30 Rest

Skill

A: Metcon (AMRAP – Reps)

14 Minutes EMOM

E: 30 Secs of Max Reps Double-under

O:30 Secs of Max Reps unbroken TTB

Goal is to work on increasing your ability to do reps unbroken!

Conditioning

B: Metcon (Time)

For Time

Rx

30 /25 Kcal Bike

30 Wallball (20/14)

20 /18 Kcal Bike

20 Wallballs

Rx_+

30 /25 Kcal Bike

30 Wallball (30/20)

20 /18 Kcal Bike

20 Wallballs

*Cap 12 Minutes

Accessory Work

Metcon (No Measure)

Accumulate 30-50 Push Ups

*every time you break, complete :20 Superman hold

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Pec and Shoulder lax ball smash

ii. 2×10

Scap Push Ups

Scap Pull Ups

iii. 2 sets:

:30 Row EZ

:30 Plate Hold overhead

Strength

A: Metcon (Weight)

A1 5x8Seated Press

A2 5×3 Weighted Pull-up or Ring Row with pause at top

Rest 20 secs between A1 and A2

Rest 2 minutes between sets

Goal=increase weight by 2.5-5lbs

Score=weight for

B: Metcon (No Measure)

2 Sets as warm-up

500m Row at 75-80%

Rest 2-3 Minutes

Conditioning

C: 1000m Row (Time)

Max Effort 1000m Row

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 400m Run

ii. 2 sets:

– 10 scap retraction

– 10 no push up/no jump burpee

– 5 hang cleans

– 5 S2OH

– 5 Thrusters

*add weight on your second set if you see fit

Strength

A: Thruster (2-2-2-2-2)

12 Minutes to build to heavy 2 Rep

Gains Giving Test (11-17-19 at CF Proverb)

From Floor

Conditioning

B: 20 Minutes AMRAP 20/20/20 (AMRAP – Rounds and Reps)

20 Minutes AMRAP

Rx

20 Thrusters (95/65)

20 Burpees

20 Pull-ups

Rx+

20 Thrusters (135/95)

20 Burpees

20 Pull-ups
Small Sets from the start!

Accessory Work

Metcon (No Measure)

400m Walk cool-down

Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 Mins Couch Stretch

ii. 3 Sets:

– 10 Banded Pull Aparts

– 10 Cat/Cow

– 10 Air Squat/ Lunge

Strength

Front Squat + Back Squat (6-6-6-6)

4 sets of: 2 FS + 4 BS

at 70% ! De-load week wahoooo

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 20:00 @ 75% effort:

5 Wall Walk

10 Pull Up

500m Row/400m Run

Rx +

40′ HSW

10 STRICT Pull Up

500m Row
Keep effort at moderate pace throughout, as this is meant to be low intensity. Good pace is every 4:00

Accessory Work

Metcon (No Measure)

6 Minutes:

:30 Plank

:30 Left Plank

:30 Right Plank

:30 Rest