Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

15 Rounds:

6 Box Jump (30/24)

3 Burpee

1 Heavy Snatch*

*Snatch weight should be challenging but attainable. Will be scored on overall time and overall weight snatched. Can change snatch weight at any point.

Metcon (Weight)

Snatch – TOTAL

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

A: Metcon (AMRAP – Rounds and Reps)

In teams of 2 throughout:

8 Minute AMRAP:

10/8 Cal Row

8 Box Over (24/20)

*alternate each round
Rest 2 minutes

B: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

8 Burpee to plate (45/25)

8 Plate G2OH

*alternate each round
Rest 2 minutes

C: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

8 Slamball Cleans

8 Push Ups (+HSPU)

*alternate each round

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Thruster (3-3-3-3-3)

EMOM 5:00, 3 Thrusters. Climb to challenging set. Use this as a primer for the conditioning piece!

Conditioning

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Enjoy!!!!

Accessory Work

Metcon (No Measure)

3 sets:

10 Butterfly progression swings

5 Negative Pull Ups

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (No Measure)

Every 5:00 for 30:00

Row 500m

10 hang power snatch (75/55)

25 DU’s
Sub hang power clean if you see fit

Skill

Metcon (No Measure)

4 sets:

3-count Ring dip negatives

10 Hollow Body pull-downs

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Complete this OR 16.1

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00 of:

8 Overhead DB Lunge Steps (R)

8 Burpee over the DB

8 Overhead DB Lunge Steps (L)

8 Pull Ups
Steady pace here!

Comp Training

A: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Conditioning

Metcon (Time)

Every 2:00 for 14:00

12 Deadlift (135/95)

9 KBS (Orange/green)

6 Push Press

Rx + (15-12-9 reps)
Goal here is to work on light weight cycling under fatigue. DL weight should be light! Score is *slowest* round to complete

Strength

Front Squat (5-5-5-5)

4×5 @ 70% across. Superset with 15 V-Ups OR 10 GHDs

Comp Training

Metcon (Weight)

Alternating EMOM 12:00

even: 3 PC &J last three sets at 75%

odd: 12 BFB

Brandon Chapin

CrossFit Reaction – CrossFit

CrossFit

Weightlifting

Metcon (Weight)

Alternating EMOM for 12:00

Even: 5 Dumbell Clean & Jerk (50/35)

Odd: 40 DU’s
Rx + Power Snatch (barbell) last 3 sets at 75%

Conditioning

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale: 7 Pull Up + 7 Ring Dip. Add weight to hang clean if you see fit!

Skill

Metcon (No Measure)

Spend 10 Minutes working on handstand balance

Comp Training

Metcon (No Measure)

On a 32:00 Clock:

2:30 Row

1:30 of max Strict HSPU immediately into max kipping HSPU (don’t come off the wall)

2:30 Row

1:30 Strict T2B

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

9-12-15

Push Press (115/65)

Deadlift (185/135)

*100 Double Unders

6-9-12

Push Press (135/85)

Deadlift (225/155)

*100 Double Unders

3-6-9

Push Press (155/105)

Deadlift (275/175)

*100 Double Unders

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Calories)

EMOM x 24:00

Station 1: 1 Round of “Cindy”

Station 2: 15 KBS

Station 3: Max Kcal Row

Station 4: Rest
Rx +

1: 4 C2B, 6 HSPU, 8 Alt Pistols

2: 14 Alt KB Snatches

3: Max Kcal Assault Bike

4: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10:00

1 C&J @80%

Conditioning

Metcon (Time)

For time:

21-15-9

Front Squat @ 60%

T2B

Burpee over bar

Comp Training

Metcon (AMRAP – Reps)

7 Sets:

30s Strict HSPU

30s Rest

30s Power snatches (115/75)

30s Rest