Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

i. Move through 2 rounds at warm-up pace of:

20 Jumping Jacks

10 Inch worm (no push up)

20 Russian Twists

20 Lunge steps

ii. Move through one full round (making modifications as needed) of:

5 Pull Ups

7 Push Up

10 Sit Ups

12 Air Squats

Conditioning

Minutes 20-55

Metcon (6 Rounds for time)

Complete 6 sets, resting 2:00 between sets:

15 Pull Ups

20 Push Ups

30 Air Squats

100’ Double KB (or DB) Front Rack Carry (50/35)

Focus should be quality movement through each set
Rx +

20 C2B

20 HSPU

20 Alt pistols

100′ Double KB Carry (Green/Yellow)

Accessory Work

Metcon (No Measure)

Warm-down

i. 200m walk

ii. accumulate 2 minutes L/R side plank

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-14

Warm-up (No Measure)

i. Banded Front Rack + Lat Stretch

ii. Move through 3 sets:

200m run/row

10 Broad Jumps

10 Cosack squats

Strength

Minutes 15-40

Back Squat (4-4-4-4-4-4)

TEMPO: 3-second count on the way down. Explode up, out of the bottom. Climb in weight, last 2 sets same weight.

Conditioning

Minutes 45-58

Metcon (AMRAP – Reps)

Minutes 0-6:00

800m Run + Max Reps Power Clean (135/95)

Rest 3:00
Rx + Snatch (115/75)

Metcon (AMRAP – Reps)

Minutes 9:00-13:00

Run 400m + Max Reps Power Clean (135/95)
Rx + Power Snatch (115/75)

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

Complete 8:00 at warm-up pace of:

10 Cal Row

10 Good Mornings

5 Push Ups

5 Plate G2OH

Strength

Minutes 15-35

Deadlift (5-5-5-5-5)

Work on 5-second descent and CONTROL! Should be roughly 50% of 1RM

Conditioning

Minutes 40-58

Metcon (Time)

In teams of 2:

3 Rounds for Time

60/50 Calorie Row

40 Syncro Plate Ground to OH (45/25)
18:00 Cap!

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2 – OPWAAT

200 Double Under

21-15-9

Deadlift (295/205)

Burpee Over Bar

100 Cal BIKE

9-15-21

Deadlift (295/205)

Burpee Over Bar

50 Thruster (135/105)

RxX = 315/225

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-12

Warm-up (No Measure)

On an 8:00 Clock, move through

– 20 Jumping jacks

– 15 Air Squat

– 10 Mountain Climber

– 10 Russian Twists

Conditioning

Minutes 20-52

Metcon (AMRAP – Rounds)

On a 32 Minute clock:

In teams of two, alternating each full round:

400m Run

21 G2OH

*each round should be AFAP
*G2OH options:

– Plate-to-Overhead (45/25)

– Dumbell snatch (50/35)

– Barbell (95/65)

Accessory Work

Minutes 55-60

()

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (16 Rounds for time)

16 Sets

500m row (2k PR pace)

Rest 2min

Weightlifting

Metcon (Weight)

5x Two position Clean @40%

3x Hang clean @50%

Main set

6 sets

2 position clean (above knee and ground)

@75-80%; rest as needed between sets

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 5 min

:12 MAX HSPU

:48 Recovery strict press with PVC pipe

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-15

Warm-up (No Measure)

i. 2 Minutes Banded Hip Distraction (L/R)

ii. Move through 8 Minutes of:

10 Cal Bike

6 Air Squats

3 Wall Walks

10s Hollow Body Swings

Conditioning

Minutes 15-35

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

10 Box Jumps (24/20)

10 DB Front Rack Lunges (35/20)

10 Toes to Bar

-rest 2 minutes-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

8 Box Jumps

8 DB Lunges (35/20)

8 Toes to Bar

-rest 2 minutes-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

6 Box Jumps

6 DB Lunges (35/20)

6 Toes to Bar

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (5 Rounds for time)

5 Sets (at 80%)

20 WB (20/14)

20 Box Jumps (24/20)

20 Kettlebell Swings (70/53)

Rest 1:1

Weightlifting

Metcon (Weight)

3×3 Two position snatch @40%

3×2 Hang snatch @50%

Main set

Snatch pull + Hang Power Snatch + Power Snatch

1+1+1×5 @75% (of power snatch)

*rest as needed between sets

Gymnastics

Metcon (No Measure)

EMOM x 20 min

Min 1-5

1 Deficit HSPU (tough/can be strict)

Min 6-10

3-5 Burpee MU

Min 11-20

6 TTB + 8 Push-ups

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (Calories)

3 sets (at moderate pace)

25 Min Cals on Bike

*every 5 min get off and run 200m

Rest 2 min between sets

Strength

Metcon (Weight)

Bench

4×8 Dumbbell Bench

Rest 1-2 Min between sets; increase weight every set

Gymnastics

Metcon (No Measure)

3 Sets

5 Strict Pull-ups (or C2B)

Rest :30

7 Kipping Pull-ups

Rest :30

9 Butterfly Pull-ups

Rest :30

11 Ring Rows (tough)

Rest 2:00

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-10

Warm-up (No Measure)

5 Minute Mobility Session

*Coach’s Choice*

5 Minute Dynamic Warm Up

Strength

Minutes 15-45

A.: Front Squat (3-3-3-3-3)

15 Minutes to find 3-rep max Front Squat. Rest 5 minutes before Push Press.

B.: Push Press (1-1-1-1-1)

10 Minutes to establish 1RM Push Press

Gymnastics

Minutes 50-60

Metcon (No Measure)

Spend 10 minutes moving through handstand progressions