Brandon Chapin

CrossFit Reaction – Sunday Sweat

A.: Metcon (Distance)

Minute 0-20

Ski

1 Minute on

1 Minute off

Rest 5 Minutes

B: Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP

10 Push-ups

20 Air Squats

30 Single Single Double Unders

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP – Alternating Partner

P1:

3 Hang Squat Clean (155/105)

8 HSPU

13 Cal Ski

P2:

MAX Toe 2 Bar

Metcon (AMRAP – Reps)

MAX Toe to Bar

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Time)

Teams of 4

Water Fall Start

3 Rounds

25/20 Kcal Ski

25 Wallballs (20/14)

25/20 Kcal Row

25 Burpees

“Cash Out”

100 Double KB FS as Teams

Waterfall

*Meaning Partner 1 Starts Skiing and when partner 1 is done skiing they move onto the Rower and partner 2 jumps on Skier and so forth for entirety of workout.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. KB Shoulder Set 90s/side OR Bottoms up Carry

II. 2 sets:

– 10 KB Halos

– 10 Russian KBS

III. 2 sets:

– 10 Banded Good mornings

– 10 Supermans

– 10 Cal Row

IV. Movement prep, then complete 2 sets @ workout pace:

– 4 TTB, 5 DB CJ, 6 Cal Row

*resting 1-2 mins between sets

Testing

A.: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Recovery

Metcon (No Measure)

5:00 Z1 Cool down

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Wrist mobility

II. 1 min on/ :30 off for 3:00 bike or row (whichever you use for tester)

III. 2 sets:

– Farmers carry (medium weight)

– 2 wall walks

– Overhead KB carry

Testing

A.: Hanging From Bar Tester (Time)

Hang from rig for as long as possible.

No Grips or tape allowed.

B.: Handstand Hold Tester (Time)

Rx Against Wall

Rx+ Freestanding Handstand

Sub 45/25lbs plate if needed.

B.: 5k Row (Time)

Max Effort 5k Row
Pick eithr bike or Row NOT BOTH!

B2.: Assault Bike 10 Minutes Max Kcals (AMRAP – Reps)

10 Minutes for Max Kcals on Assault bike

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Power Clean and Jerk (1-1-1-1-1)

1x Power Clean and Jerk
Build to new Max.

*No more than 3 misses

*20 minute cap

B.: Back Squat (6-6-6-6-6)

Build to a new 6 Rep Max.

*No more than 2 misses

*22 Minute cap

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Mobility

II. EMOM x 4:00

Even: 30s Single Unders + 5 Scap Push Ups

Odd: 30s Russian Swings + 5 Goblet Squat

III. Barbell Warm-Up

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

30 Double-Unders

10 Clean and Jerks (95/65)

Rx+=Power Snatch

Rest 3 Minutes

B: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

25 KB Swings (55/35)

25 Burpees

Rx+ (70/55)

Goal=2 Rounds

Skill

Metcon (No Measure)

4 sets:

– 6x Ring Muscle Up transition

– 10- 15 GHD or 5-7 Strict TTB

– 30s Sorenson Hold

Brandon Chapin

CrossFit Reaction – CrossFit

A1: Push Press (8-8-8-8-8)

Last 3 sets all at same weight.

Week 1 of 4

A2: Ring Rows (8-8-8-8-8)

REST 20 SECS BETWEEN A1 AND A2

REST 2 MINUTE BETWEEN SETS

B: Row/WB/Burpee Tester (AMRAP – Reps)

In 8 Minutes:

Row 1K/750M

50 Wall Balls (20/14) (rx+30/16)

Max Burpees in remaining time
RETEST IN 4 WEEKS

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

60 Cal BIKE

50 Burpee over Bar

40 Snatch (95/65)

60 Cal BIKE

50 Burpee Box Jump (24/20)

40 Snatch (95/65)

60 Cal BIKE

50 Burpee Pull Up

40 Snatch (95/65)

Cash me outside:

1 Mile Relay

P1 = 400m

P2 = 400m

P1= 400m

P2 = 400m

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A.: Metcon (Time)

8 Rounds or 30 Minutes

200m Run

10 Burpees

400m Row

B.: Metcon (10 Rounds for reps)

10 Minutes EMOM

5-12 Push-up

*Goal increase reps from last week