Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 minutes:

5 Pull Up

10 Push Up

15 Squat

400m MB Run (20/14)

Goal:

“Live” 4+

“Train” 5+

“Compete” 6+
Can sub weighted vest for MB Run if you have one

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (1-1-1-1-1-1)

[email protected]%

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50 DU’s

5 Power Clean (185/125)

3 Muscle Up

———–

“Train”

50 DU’s

5 Power Clean (155/105)

3 C2B

————-

“Live”

100 Single Unders

5 Power Clean @ 70%

5 Pull Up/ Ring Row

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (No Measure)

Spend 10 Minutes working on any skill/gymnastic movement OR complete the following:

3 Sets:

100m Farmer’s Carry+ 100m Front Rack Carry

20 Hollow Body Rocks

Max Handstand Hold

B: Metcon (Time)

Conditioning

——

On your own, complete:

3 Sets: 200m Run + 200m Jog/Walk Recovery

2 Sets: 400m Run + 200m Jog/Walk Recovery

1 Set: 800m Run+ 200m Jog/Walk recovery

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (2-2-2-2-2-2)

Week 3: 6×2 @ 77%

B: Metcon (Time)

Death by EMOM:

“Compete”

Kipping HSPU

Slam Ball (50/30)

————

“Train” and “Live”

HR Push Up

Slam Ball (30/20)

1-1

2-2

3-3, etc. adding one rep each every minute until you cannot complete the work within the minute
Compare to 8/29/15

C: Metcon (6 Rounds for reps)

Comp Training

—————-

3 sets Max unbroken reps

Strict T2B

Ring dips

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (1 Rounds for weight)

E2MOMx 12 Minutes

“Compete” and “Train”

1 Snatch + 3OHS

30 DU’s

———-

“Live”

1 Power Clean + 3 Front Squat

90 Single Unders

B: Metcon (Time)

Cash Out:

“Compete”

10-8-6-4-2

*Strict* HSPU

*Strict* C2B

———

“Train”

DB Strict Press

Strict Pull Up

———

“Live”

DB Strict Press

Chin-over bar hold (seconds)
This is not necessarily for time, but for form. Take enough rest to make each movement strict.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (5-5-5-5-5)

Week 3 Squat cycle: 5×[email protected] 75%

B: Metcon (AMRAP – Reps)

Complete 4 Sets:

1 Minute Max Cal row

1 Minute Rest

1 Minute Max Burpee Box Jumps (24/20)

1 Minute Rest
Score is total number of cals + BBJ

C: Metcon (No Measure)

Midline Work:

————-

3 Sets:

15 GHDs

15 Back Extensions or Supermans

15s L-sit hold

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

400m run

36 Thruster (45/35)

6 Toe to Bar

400m Run

21 Thruster (75/35)

6 Toe to Bar

400m Run

15 Thruster (95/35)

6 Toe to Bar

400m Run

9 Thruster (115/35)

6 Toe to Bar

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (6 Rounds for calories)

On a 24 Minute Clock for Max Calories:

Minute 1: 200m Run

Minute 2: 10 DB Thrusters OR 10 Wall Balls

Minute 3: Max Calorie Row

Minute 4: Rest
Enter your score for each round.

B.