Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 Minutes EZ on the assault bike, with rate changes every :30

ii. 2 sets:

5 Jump and land

5 Inch Worm

5 Hollow Body swings

iii. With an empty barbell, 2-3 sets:

– 3 Crane Squats

– 3 Bent-over Rows

– 3 Behind the neck push press

– 3 Muscle Cleans

Conditioning

A.: Metcon (Weight)

8 Sets

20/15 Kcal Bike

5 Power Clean

10 TTB ( Even Rounds) 10 Pull Up (Odd Rounds)

1 Minute Rest

Increase Power Clean load every 2 sets

Start at 50-55% of 1 RM PC

Rx+ 10 Rounds +C2B Pull-ups

*30 Minute Cap

Accessory Work

B.: Metcon (Weight)

3 Sets

10 Windmills (each arm)

20 Face Pulls

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

I. Front rack Mobility + Hip distraction

II. 3 sets:

2x Down and back shuttle run

10 Banded Air squats (put above knee)

1x down and back banded walk (put at ankles)

Strength

Minutes 20-40

A.: Front Squat + Back Squat (20-20-20-20)

Perform 7 Front Squats+13 Back Squats at 65% of 1 RM FS

Rest 2-3 Minutes between sets

Week 1 of 10

Conditioning

Minutes 45-55

B.: Metcon (No Measure)

10 Minutes EMOM

Even: 10-15 Push-ups

Odd: 200m Run

Accessory Work

Metcon (No Measure)

Accumulate 5 minutes in a plank hold, every time you break complete 10 V-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

Row (m): 200/400/600/800/1000/800/600/400/200

Thruster (155/105): 2/4/6/8/10/8/6/4/2

*E4M – Run 100m

Brandon Chapin

CrossFit Reaction – CrossFit

A. : Metcon (Time)

Every 2 Minutes for 24 Minutes

Station 1: Bike 15/10 Kcal

Station 2: 20 Box Overs

Station 3 : 10 TTB

Station 4: 20 Step forward Lunges

Rx+

Station 1: Bike 30/20 Kcal

Station 2: 30 Box Overs

Station 3: 20 TTB

Station 4: 20 Step Forward Lunges (55/35)

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Hip Mobility

ii. Lat Smash/ Shoulder Opener

iii. 3 sets:

5 Inch worms

10 Kettlebell Swings

Down and back KB Overhead carry

Conditioning

A.: Metcon (Time)

7 Sets for total time,

38:00 HARD CAP

20/15 Kcal Row or 15/12 Kcal Bike

10 Alternating DB Snatch (40/30)

35 Double-unders

1 Minutes Rest

Rx+

10 Sets

20/15 Kcal Row or 15/12 Kcal Bike

10 Double DB Clean (50/35)

35 Double-unders

1 Minute Rest

Skill

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

8:00 EMOM Warmup:

1: 10 Bottoms up kettlebell press (light weight, 5 each arm)

2: 20 Banded Good mornings

3: 30s Row

4: 40s Hollow Body Rocks

Strength

A.: Push Press (8-8-8-8)

Same weight across

Conditioning

B.: Metcon (Time)

3 Rounds

400m Row

15 2xKB Deadlifts (55/35)

5 Strict Pull-ups

Rx+

DL=70/55

10x Pull-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Metcon (No Measure)

i. Lat smash

ii. 400m Run

iii. With a PVC:

2 Sets:

– 10 pass thru’s

– 10 trunk twists

– 10 Good mornings

– 5 Jump & Land drill

iv. With an empty barbell:

– high hang muscle clean/snatch

– behind the neck push press

– overhead/front squat

Strength

A.: Metcon (Weight)

10 Minutes EMOM

Power Clean

Build over the 10 sets

Rx+ Snatch

2 Minutes Rest

Conditioning

B: Metcon (AMRAP – Reps)

9 Minutes AMRAP

400m Run

20 Power Clean (115/75)

200M Run

20 Front Squat

Max Reps Pull-ups in remaining time

Rx+

Power Snatch (115/75)

Overhead Squat

Max Reps Bar muscle-ups

Skill

Metcon (No Measure)

5 Sets:

5 Jefferson Curls (light kettlebell)

1 min Chinese Plank (back)

1 min Chinese Plank (front)

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 minutes mobilizing shoulders + lats + calves

ii. 200m Run

iii. 3 sets:

– 5 scap retraction

– 5 hollow body swings

– 5 empty bar Thruster

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

5 Pull-up

7 Thrusters (75/55)

30 Double-unders

Rx+

5 Chest-2-Bar

7 Thrusters (95/65)

30 Double-unders

Rest 7 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

5 TTB

7 Push Press (75/55)

30 Double-unders

Rx+

5 TTB

7 Strict HSPU

30 Double-unders

Rest 7 Minutes

Accessory Work

Metcon (No Measure)

3 sets:

30s on/ 30s off

– Hollow hold

– Superman

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Hip distraction or couch stretch

ii. 2 minutes banded assault bike

iii. 2 rounds through:

5x empty bar crane squat

5x empty bar 1 and a quarter squat

Strength

A.: Back Squat (10-10-10)

*COMPLETE ALL SETS in less than 20 Minutes

*This includes all warm-up sets

All sets at 60%

Conditioning

B.: Metcon (Time)

1000/850m Row

30 Lateral Burpees

15 Hang Power Cleans (115/75)

Rx+

Hang Power Snatch (115/75)

*Cap 11 Minutes

Accessory Work

Metcon (No Measure)

EMOM 9:00

1: 20s ring support hold

2: 10 feet elevated ring row

3: 40s plank hold

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: IPWAAT

100 Cal BIKE buy in

1 to 10 (55 reps)

P1: HP Clean (185/125)

P2: Dead Hang***

then switch

***P1 will complete the HP Clean while P2 holds a dead hang. If P2 drops from the bar, P1 must stop HP Clean until P2 gets back to hold. Once round is complete, P1 and P2 switch. Then move to next round of 2,3,4…10