Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility as desired

ii. 2 Sets:

10 steps death march w/ light KBs

10 Single Arm Hang clean & press w/ light KBs (5/arm)

10x Banded Good mornings

iii. 2 sets:

30s Jump Rope

200m Run

Conditioning

A: Metcon (Weight)

20 Minutes EMOM

Even:50 Single Unders

Odd: 3x Power Clean+Push Jerk

RX+

Even: 35 Double-under

Odd: 3x Power Clean+Push Jerk

1 Rep= 1 power clean +1push jerk. Complete 3 total reps of this complex

Strength

B.: Deadlift (5-5-5-5-5)

Build to a heavy set of 5 in 15 minutes.

Week 1 of 3

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

500m Ski

30 Deadlift (135/85)

20 S2OH (135/85)

400m Run

500m Ski

30 Deadlift (185/125)

20 S2OH (135/85)

400m Run

500m Ski

30 Deadlift (225/155)

20 S2OH (135/85)

400m Run

500m Ski

30 Deadlift (275/185)

20 S2OH (135/85)

400m Run

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (5 Rounds for reps)

5 Sets

500m Row

1000m Bike

Rest 2 Minutes

B: Metcon (No Measure)

10 Sets

5-10 Push-ups

3-5 Pull-ups

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

In Teams of 3

24 Minutes AMRAP

60 KB Deadlifts

200m Run (together)

60 KB Front squats

200m Run (together)

60 Wallballs

200m Run (together)

60 Burpees

Rx+

24 Minutes AMRAP

60 Deadlifts (135/95)

200m Run (together)

60 Front Squats (135/95)

200m Run (together)

60 Wallballs (30/20)

200m Run (together)

60 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 400m Run

II. 2 sets:

– 10 Banded lateral steps

– 10 Banded Upright Rows

– 10 Air squats with arms in Y position

III. 3 sets:

:20 Hollow Hold

:20 Superman

5 Yoga push ups

Strength

A: Push Press (5-5-5-5-5)

Build to a heavy set of 5

Conditioning

B: Metcon (No Measure)

10 Minutes

Even:7 Wallballs

Odd:7 Burpees

Rx+

Even: 10 Wallballs

Odd: 10 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

A: Farmer’s Carry

Single Arm Farmers Carry.

50 Feet carry with left arm.

50 Feet carry with right arm.

B: Metcon (AMRAP – Rounds and Reps)

In Teams of 2

20 Minutes AMRAP

600m Ski or 1200m C2 Bike

60 KB Swings (55/35)

60 Double-Unders/ 120 Singles (Each)

60 TTB

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Pec/Shoulder Smash

II. 2 sets:

– 10x Cat/Cow

– 10s L-Hang

– 10x Single-Arm KBS (5/arm)

III. 3x 200m Run (rest :10 between, get faster each set)

Weightlifting

A: Bench Press (2-2-2-2-2)

Summer Seris Tester

*Build to a 2 rep max.

Conditioning

B: Metcon (Time)

15 Minutes AMRAP

5 Pull-up

10 Push-up

15 Air Squats

*At 15 Minute Mark Run *

1 Mile Run

Rx+ =Weight Vest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Hip/Ankle Mobility

II. 5:00 AMRAP:

10 Russian KBS

5 Goblet Squat

10 Cal Bike, RPM @ or above 65/55

Strength

A: Front Squat (5-4-3-2-1-1*)

On a 12:00 HARD Clock. New set every 2:00. Last rep should be tough for the day. *Only use if needed

Conditioning

A: Metcon (Weight)

24 Minutes or 10 Sets

12/10 Kcal Assault Bike or 16/14 C2

10 TTB

5 Front Squat

1 Minute Rest

*FS from floor

Increase weight every 2 sets

Recovery

Metcon (No Measure)

400m Walk

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 400m Run

II. 2 sets:

6 Open Books/side

6 Cossak Squats

20s Handstand Practice

II. With Empty Bar, complete 3 sets:

– 3 Wide- Grip RDL

– 3 Push Press

– 3 OHS or FS

Conditioning

A: Metcon (Weight)

20 Minutes EMOM

Even: 3 TNG Power Cleans +2 Front Squat

Odd: 7 Bar Facing Burpees

Rx+

Even”: 3 TNG Power Snatch +2 OHS

Odd: 10 Bar Facing Burpees

Increase weight every 2 sets.

Goal=Increase weight from last week.

Strength

B: Metcon (No Measure)

10 Minute EMOM

5-10 Push-ups

Accessory Work

Metcon (No Measure)

3 sets:

10 Side plank rotations/ side

20 Flutter Kicks

30s Handstand hold or practice

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (AMRAP – Rounds and Reps)

30 Minutes AMRAP

500m/450m Row

50 Double/Single Unders

25 Squats

15 DB Push Press (40/25)