Brandon Chapin

Announcements

Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2:

25-24-23…15

Cal BIKE

Thruster (45/35)

Box Jump

Metcon (Time)

*40 Hang Clean (155/105)

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Time)

Rx

Teams of 3

2 Rounds

100 Kcal Row

100 Slamball Cleans (30/20)

100 Burpees

Rx+

Teams of 3

2 Rounds

100 Kcal Row

100 DB Clean and Jerks (50/35)

100 Burpee

30 Minute CAP

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Calf smash/ Ankle Mobility

ii. Dynamic Warm-Up Coach’s Choice

Conditioning

A: Metcon (10 Rounds for time)

Rx

Every 2 Minutes for 10 Minutes

200m Run

10 Thrusters (95/65)

-2 Minutes Rest-

Every 2 Minutes for 10 Minutes

200m Run

10 Deadlifts (135/95)

—-

Rx+

Every 2 Minutes for 10 Minutes

200m Run

10 Thrusters (115/75)

-2 Minutes Rest-

Every 2 Minutes for 10 Minutes

200m Run

10 Deadlifts (185/125)

Skill

Metcon (No Measure)

Accumulate 30-50 Push Ups or HSPU’s

*Every time you break complete 5 V-Ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Pec smash with lax ball

II. Move through 6:00 of:

10 banded pull aparts

5 scap retraction push ups

5 Wall angel

5 Donkey kicks

III. 400m jog

Strength

A: Bench Press (8-8-8-8-8)

Build over the 5 sets.

Conditioning

B: Metcon (Weight)

18 Minutes EMOM

Station 1: 200m Run

Station 2:10 KB deadlifts (55/35)

Station 3:50′ Bear Crawl

Rx +

Station 1: 200m Run

Station 2:10 KB deadlifts (70/55)

Station 3:’50 HS Walk

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility

ii. Down and Back:

– Bottoms up Carry

– Bear Crawl

– Toe/Heel Walk

iii. 3x 5

Scap Retractions

Inch Worms

Strength

A: Metcon (Weight)

A1 5×10 Seated Single Arm DB Press

A2 5×3 Pull-ups (add wight if needed)

Rest 20 secs between A1 and A2

Rest 2 Minutes Between sets

Score=weight of DB Press

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

12 Minutes AMRAP

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

*If you want to get better at jumping rope then buy a jump rope. Consistency is KEY!

Accessory Work

Metcon (No Measure)

6 minutes of

:30 on/ :30 off

Hollow body hold

Superman

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility Coach’s choice

ii. Empty Barbell Warm-Up:

2 sets of 5 reps of:

– RDL

– Clean Pull (high elbows)

– Front Squat

– Tall Clean

– Jump & Land Drill (no bar)

Strength

Minutes 15-35

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

Build to a heavy single in 15 Minutes.

Conditioning

Minutes 40-55

B: Metcon (Time)

Rx

40/35 Kcal Bike

30 DB Thrusters (40/25)

20 DB Snatch

10 Burpees pull-up

Rx+

40/35 Kcal Bike

30 DB Thrusters (50/35)

20 DB Snatch

10 Bar Muscle-ups
14 minute CAP

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Ankle Mobility

ii. 400m Run

iii. 1 Set:

– 10x Leg Swings each direction (front back, side)

– 10x Squat + Lunge

– 10x Wall Angel

– 10x Cat/Cow

Strength

Front Squat + Back Squat (6-6-6-6-6-6)

2 FS + 4 BS

Try to increase from last week if possible. Next week is de-load, then max out.

Accessory Work

Metcon (No Measure)

5 sets or 10 Minutes:

5 Strict TTB or 30s Plank Hold

10 Push Up or Ring Dip

5 Kettlebell Halo (each direction)

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 3: 1PWAAT

25 DB Box Step Up (50/30) @20″

50 DB Thruster (50/30)

75 Pull Up

100 Burpee Box Jump (24/20)

75 Pull Up

50 DB Thruster (50/30)

25DB Box Step Up (50/30) @20″

Metcon (AMRAP – Reps)

Max Kcal Row in Remaining time

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (4 Rounds for time)

Every 7:00 for 28:00 (4 sets)

1000m Assault Bike

20 Walking Lunges (hold weight in farmer’s carry)

15 Burpees

*Pairs of DB or KB
Rx +

400m Run

20 Overhead Walking Lunge (50/35)

20 Burpee

*Single DB OH

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 Minutes Bike or Run

ii. 2 sets:

– 5 Iron Cross

– 5 Scorpion

– 5 McKenzie Press Ups

iii. With a KB, 2 Sets:

10 Russian Swings

5 Pause Squats

iv. Barbell warm-up:

– 5 Crane Squats

– 10 Good Mornings

– 10 RDL

Strength

Deadlift (3-3-3-3-3)

5 sets of 3 with 5-second tempo on the eccentric. Focus on positions under load. Complete new set every 2-3 Minutes.

Conditioning

Metcon (Time)

For time:

100 Wallball (20/14)

**Every Minute 6 TTB