Brandon Chapin

Announcements

Battle of the Ages In-House Event **THIS SATURDAY**
Teams 1-4 @ 8am
Teams 5-9 @ 9am

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. T-Spine & Ankle Mobility

ii. 2 sets:

– 4 Inch Worm w/ twist

– 6 Gorilla Squats

iii. 2 sets:

– 4 Empty bar Back Squats

– 6 Ring Rows

Strength

A.: Metcon (Weight)

Every 2 Minutes for 12:00 (6 sets)

2 Cleans+2 Front Squat

*WINTER WOD IV TEST

*Increase load for the 6 sets

Strength

B.: Back Squat (6-6-6-6-6-6)

All 6 sets at same weight

*week 3 of 4

Skill

Metcon (No Measure)

3-5 sets:

5 Strict TTB

10 Shoulder taps

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (AMRAP – Rounds and Reps)

5 Minutes AMRAP

5 Burpee Box Over

5 Sum DL HP (75/55)

Rx+ 95/65

REST 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minutes AMRAP

5 Pull-ups

5 Power Cleans (75/55)

Rx+

3 Bar Muscle-ups

5 Power Snatch (95/65)

REST 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minutes AMRAP

10 Box Overs (20″)

10 Thrusters (75/55)

Rx=95/65

Brandon Chapin

CrossFit Reaction – CrossFit

A: Push Press (6-6-6-6-6)

Week 3 of 4

Last 3 sets at same weight

A2: Pull-ups (5-5-5-5-5)

Add weight if needed

B.: Unbroken Wallballs (AMRAP – Reps)

Max Unbroken Wallballs

Rx=20/14 to 10′
Max Reps of 50 Reps

Rest 3 Minutes

B.: Unbroken Wallballs (AMRAP – Reps)

Max Unbroken Wallballs

Rx=20/14 to 10′

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Rounds and Reps)

*Amy’s version of Chris’s craziness*

In teams of 2 or 3, AMRAP 25:00

9 cal BIKE

7 Burpee over bar

5 Deadlift (225/165)

*Alternate each full round

Rx + Resting teammate will hold one KB (53/35#)

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Parts A and B done on a 35 minute clock

A.: Metcon (AMRAP – Rounds and Reps)

In Teams of two

Alternating each full round:

Minutes 0-15

25 KB Swings (55/35)

25 Burpees

Rx+ 70/55lbs

B: Metcon (AMRAP – Rounds and Reps)

Minutes 20-35

*Alternating each full round

10 DB Thrusters (40/25)

20/18kcal Row (Assault bike equivalent = 16/12kcal)

Rx+=50/35

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Calf Smash + Pec smash 3:00

ii. 2 Sets:

– 10 Banded Goodmornings

– 10 Single Leg Glute Bridge (5/ea)

– 10 McKenzie Press-Ups

iii. 5:00 of:

– 10 Russian KBS

– 3x Shuttle run down and back

– 10 Jump Squats

iv. Movement Prep, then complete:

– 3 S2OH + 5 DL + 7 Box Jumps at workout weight/pace

Conditioning

Parts A and B on a 20:00 Clock

A.: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Strength

B.: Split Jerk (1-1-1-1-1)

You have from Minute 10-20 to find a heavy single for the day. From the rack.

Recovery

Metcon (No Measure)

Spend 10:00 mobilizing

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice!

Conditioning

A.: Metcon (7 Rounds for calories)

21 Minutes EMOM (7 sets)

1 Minute Max Kcal Row

1 Minute Max Kcal Bike

1 Minute REST

Strength

B.: Bench Press (6-6-6-6-6)

Wee 2 of 4

Last 3 sets at same weight.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. T-Spine & Ankle Mobility

ii. 2 sets:

– 4 Donkey Kicks

– 6 Gorilla Squats

iii. 2 sets:

– 4 Empty bar Back Squats

– 6 Ring Rows

Strength

A: Back Squat (6-6-6-6-6)

Every 3:00 for 15:00

All 5 sets at same weight.

Week 2 of 4

Conditioning

B.: Metcon (Time)

500/400m Row

21 S2OH (115/75)

500/400m Row

15 S2OH

500/400m Row

9 S2OH

Rx+HSPU

16 Minute Cap

Skill

Metcon (No Measure)

EMOM 6:00

Even: Max L-Hang

Odd: 10 Hollow Body swings on rings

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 3 minutes aerobic of choice

ii. 5:00 of:

– 2 wall walks with :02 pause at top

– 10 Prisoner squats

– 10 Open books (5 ea/side)

iii. Empty barbell warm-up

Strength

A.: Metcon (Weight)

Every 2 Minutes for 14 Minutes (7 sets)

3 TNG Power Cleans

3 S2OH

3 Front Squats

*Complete 3 consecutive power cleans

*Do not put down the barbell

*Climb in weight across

Conditioning

B. : Metcon (AMRAP – Rounds and Reps)

13 Minutes AMRAP

BUY IN 50 DB Snatch (45/25)

10 Front Squats (95/65)

10 TTB

Rx+

BUY IN 50 DB Snatch (50/35)

10 OHS (95/65)

10 TTB

Accessory Work

Metcon (No Measure)

3-5 sets:

10 banded psoas march

10 back extensions

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes general aerobic warm up

II. 2 sets:

– 10 Wall angels

– 10 perfect air squats

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 2 Strict + 3 Kipping Pull Ups

– 10 Tricep Banded Push Downs

Strength

This should take more than 10 minutes, but less than 20 minutes

A1: Push Press (8-8-8-8-8)

Last 3 sets all at same weight.

Week 1 of 4

A2: Ring Rows (6-6-6-6-6-6)

REST 20 SECS BETWEEN A1 AND A2

REST 2 MINUTE BETWEEN SETS

Testing

B.: Metcon (7 Rounds for reps)

7 Sets

20/18 Kcal Row

10 KB Deadlift (55/35)

Rest 1 Minute

Rx+=5 Devils Press (50/35)

16 minute Cap