Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (9-9-9-9-9-9)

6x 3FS + 6BS. All sets at same weight: 85% of working FS max. REST between sets!

Conditioning

Metcon (No Measure)

Spend 10-20 Minutes Z1 Row/Bike/Ski

Comp Training

Weightlifting

A: Metcon (Weight)

Build to challenging complex:

2 high pulls + 2 TNG full snatch + 2 OHS
No dropping or resting. Climb in weight.

Skill

B: Metcon (No Measure)

EMOM x 8:00

3-4 Muscle Ups OR MU transitions

Conditioning

C: Metcon (7 Rounds for reps)

Every 1:30 for 7 sets:

12 C2B

Max reps Burpee Box Jump in remaining time.

*Rest 30s after each set.

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

3 rounds for nuggets:

25 DU

15 DB Thruster (45/25)

25 DU

15 T2B

25 DU

400m run

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (12-12-12-12)

Complete at 10lbs less than Monday (about 95%)

**SUPERSET with 30s Hollowbody Hold + 30s Superman Hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

15 Min AMRAP:

Spades: Jumping Lunges

Diamonds: Thrusters (95/65)

Hearts: Bar-facing burpee

Clubs: Pull Up
First 4 cards pulled will make up your workout.

Jack, Queen, King, Ace = 10 reps; 2, 3, 4= 5 reps

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Time)

“Raven”

In teams of 2:

Buy in: 800m run

Then 7 rounds each of:

12 Toe-2-Rings

7 KBS

12 Box Jumps

Cash out: 800m run
Run together, alternate each full round

Accessory Work

Metcon (No Measure)

Accumulate:

50 GHDs

10 Turkish Get-ups

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Strength

Metcon (Weight)

E2MOM x 14:00

Row 16/14 KCal

3 Push Jerk, climbing
Build to challenging set of 3

Conditioning

Metcon (Time)

For time:

20 Power Cleans + 30 WB (135/85)(20/14)

Rest 2:00

15 Power Cleans + 30 WB

Rest 2:00

10 Power Cleans + 30 WB
Rx + Complete 40 WB each set and (155/120#)

Comp Training

Strength

Metcon (Weight)

EMOM 14:00

Even: 3 Power Snatch, climbing

Odd: 12 Burpee OTB

Conditioning

Metcon (No Measure)

30 Minute Conditioning @ comfortable pace:

2 Minutes Run/Row/Bike

2 Minutes Box Step Ups (hold weight in front rack)

1 Minute Rest

2 Minutes Run/Row/Bike

2 Minutes Push Ups + Ring Rows (alternating as you see fit)

1 Minute Rest

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Strength

Metcon (Weight)

E2MOM x 14:00

Row 16/14 KCal

3 Push Jerk, climbing
Build to challenging set of 3

Conditioning

Metcon (Time)

For time:

20 Power Cleans + 30 WB (135/85)(20/14)

Rest 2:00

15 Power Cleans + 30 WB

Rest 2:00

10 Power Cleans + 30 WB
Rx + Complete 40 WB each set and (155/105#)

Comp Training

Strength

Metcon (Weight)

EMOM 14:00

Even: 3 Power Snatch, climbing

Odd: 12 Burpee OTB

Conditioning

Metcon (No Measure)

30 Minute Conditioning @ comfortable pace:

2 Minutes Run/Row/Bike

2 Minutes Box Step Ups (hold weight in front rack)

1 Minute Rest

2 Minutes Run/Row/Bike

2 Minutes Push Ups + Ring Rows (alternating as you see fit)

1 Minute Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Metcon (Weight)

2 Squat Clean + 2 Jerk
Complete one set every 2:00 for 10:00, climbing in weight to challenging set..

Conditioning

Metcon (Time)

For time:

5 Strict Pull Up

25 DL (225/155) (+275/185)

5 Wall Walks (+40′ HSW)

25 Front Rack Lunge steps (95/65) (+135/95)

25 V-Ups

5 Strict Pull Ups
*Pulling options: 100′ Rope Machine or 3 Rope Climbs

**Goal: sub 15:00

Comp Training

Skill

Metcon (Time)

Complete 25 Strict Deficit HSPU for time

*20 DU’s every break

Strength

Metcon (Weight)

A. 5×5 Jerk Drives **Heavy as possible, should be 105-110% of jerk

B. 5×5 Bent Over Row, single-arm

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (12-12-12-12)

4 FS + 8 BS @ 80% of FS max

Conditioning

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale: 115/75# + HR Push ups

Rest as needed before starting “B”

B: Metcon (Time)

21-15-9

S2OH (95/65)

Pull Up
This should be quick!

Comp Training

Skill

Metcon (No Measure)

EMOM 8:00

3-4 Muscle up OR MU Transitions**Don’t neglect the skill work!!**!

Weightlifting

Metcon (Weight)

I. 2 Snatch grip High Pull + 2 Full Snatch + 2 OHS, climbing

Metcon (AMRAP – Reps)

II. Complete Max UB TNG full snatch at 80% of above

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

11 Rounds

7 Hang Squat Clean (115/75)

250m Row

9 Push Press

250m Row