Brandon Chapin

CrossFit Reaction – CrossFit

Virginia’s Send-off Celebration!

Conditioning

Metcon (Calories)

EMOM 28:00

Station 1: 10x Push Up

Station 2: 20x Air Squat

Station 3: 40s Bike/Row Kcal

Station 4: Rest
Rx +

1: 10 DB Push Press ( 50/35)

2: 10 DB Squat (50/35)

3: 10 Cal Bike/ 12 cal Row

4: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Banded shoulder stretch

ii. Banded hamstring

iii. 3 Sets:

5x one and a quarter squat

5x Jumping Squat

2x shuttle run down and back

Conditioning

A.: Summer Tester 3 (Time)

10 Rounds for time, with a 30:00 HARD cap.

10 Burpee Box Step-up (20″)

15 Wallballs (20/14)

200m Run
Compare to pre-test

Metcon (No Measure)

For fun:

CELEBRATE YOUR ACCOMPLISHMENTS!!!

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Spend 10 minutes mobilizing

– hips

– shoulders

– ankles

Spend 5 minutes working on movement prep

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

Minute 0-10

AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Metcon (Time)

Minute 10-20

Run 1 Mile

Metcon (Time)

Minute 20-30

Row 2000/1750m

Skill

Metcon (No Measure)

10 minutes to practice:

– handstand walk

– shoulder taps

– hollow swings

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front Rack Mobility

ii. Shoulder pre-hab

With an empty barbell:

– 5 Good Mornings

– 5 Bent Over Rows

– 5 Muscle Cleans

– 5 Behind the neck Jerk

Conditioning

B.: Metcon (Weight)

20 Minutes EMOM

E:3 Power Clean and Jerks

O:7 BFB

Rx+

20 Minutes EMOM

E:3 Power Clean and Jerk

O:10 BFB

Increase every 2 rounds

Score=Heaviest weight on C&J

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Bench Press (Build to 3 Rep Max)

Compair to pre test

B.: Metcon (Time)

40/30kcal Bike

30 Thrusters (75,55)

20/15Kcal Bike

10 Thrusters (75,55)

Rx+

Thrusters=95/65

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Tricep/ Lat/ T-spine smash

ii. Move through 3 sets of the following:

5 Inch Worms

5 Goblet Squats

5 Kettlebell swings

**Before the tester, complete:

30s Row

5 Swings + 5 Burpees

30s Row (faster)

Strength

A: Front Squat (5-5-4-3-3-3)

Building to 3 Rep Max

Conditioning

B.: Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Compare to 6-12-18

Post Test.

Accessory Work

Metcon (No Measure)

3 Sets:

5 Ring Row + 5 Ring Dip

10 Hollow Body Swings OR 5 Muscle Up Pop Swigs

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – 1PWAAT

25 Min AMRAP

10 Team Deadlift (500/300/340)

15 Toe 2 Bar

20 HSPU

200m Relay Run

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1: 30 Wall Ball

Station 2: 400m Run

Station 3: 20 Pull Ups (Rx + 10 BMU)

Station 4: 400m Run

Station 5: 10 Slamball Cleans AHAP
Move to the next station every 2:00

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Pec smash + tricep smash

ii. 2 sets:

– 5 scap push up

– 5 wall angels

iii. 2 sets:

– 10 Banded Front Squats (black bands + empty barbell)

– 5 Burpee no jump

Strength

A: Bench Press (5-5-5-5-5)

E2MOM x 10:00

at 75-80% Across

Conditioning

B.: Metcon (Time)

For total time:

7 Sets

5 Thrusters (75/55)

5 Pull-ups

5 Burpees

*Rest 1 minute after each round*

Rx+

7 Sets

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

* Rest 1 minute

Choose weight/reps that you can hold about 1:00/ round

Go Fast!!

18:00 HARD CAP

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

9:00 EMOM Warm-Up:

1: 30s Bike

2: 10 Squat + Lunge Step

3: 5x Down & Back Shuttle Run

Strength

Minutes 15-25

Metcon (Weight)

EMOM 10:00

Even: 100′ KB Front Rack Carry AHAP

Odd: 45s Plank, weighted if possible
Rx + Static Handstand Hold for the Plank

Conditioning

Minutes 30-45

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00:

In teams of, alternating each full round:

10/7 Cal Assault Bike

7 Burpee

Push your speed here.
Rx Plus:

15/10 Kcal Bike + 10 Burpee