Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm-up 2 (No Measure)

i. Focused mobility 3-5 mins

ii. 3 sets:

– 7 KB Deadlifts

– 7 Ring Rows w/ :02 pause at top

– 20s Passive Hang from bar or rings

iii. 2 min bike/run/row @ 70%

Strength

A: Metcon (Weight)

A1 5×15 Russian KB Swings

A2 5×12 Single Arm Standing DB Press

Rest 20 secs between A1 and A2

Rest 2 minutes between each set

Rx+=Strict HSPU 5-8 Reps on all sets

Conditioning

B.: Metcon (Time)

3 Rounds

15 Power Cleans

15 TTB

15 Deadlifts

Rx=135/95

Rx+=155/105

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Time)

Teams of 2: 1PWAAT

100 DB Thruster BUY IN (50/30)

B: Metcon (Time)

21 Rounds:

5 DB Snatch – Alternating (50/30)

7 Burpee Box Jump (24/20)

35 Double Under

C: Metcon (Time)

21st Round

5 DB Snatch – Alternating (50/30)

7 Burpee Box Jump

35 Double Under

Brandon Chapin

CrossFit Reaction – CrossFit

A.: 10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.
Use this as your warm-up

15 Minute time cap

B.: Metcon (AMRAP – Rounds and Reps)

Teams of 2 Alternating Rounds

12 Minutes AMRAP

20 Wallballs (20/14)

20 KB Swings (55/35)

P1 must complete all 40 reps before P2 can start

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp, 2 sets:

– 5 Crane Squats

– 5 BTN Push Press

– 5 Hang Muscle Cleans

– 5 Front Squat

iv.

10 Jump/Land

5 Tall Cleans w/ :02 pause in catch position

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

25 Minutes For Part A &B

12 Minutes AMRAP

Rx

10 Deadlifts (95/65)

5 Lateral Burpees

10 Front Squats

5 Lateral Burpees

10 S2OH

Rx+

10 Deadlifts (115/75)

5 Lateral Burpees

10 Overhead Squats

5 Lateral Burpees

10 S2OH

Find Max Clean in Jerk or Snatch till 25 minute mark

Weightlifting

B.: Clean and Jerk

Build to 1RM in remaining time

B: Snatch (1)

Build to 1RM in remaining time

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm-up 2 (No Measure)

i. Focused mobility 3-5 mins

ii. 3 sets:

– 7 Russian Swings

– 7 Ring Rows w/ :02 pause at top

– 20s Passive Hang from bar or rings

iii. 300m Row @ 70%

Conditioning

A: Metcon (10 Rounds for reps)

20 Minutes (10 sets)

1 Minute on

1 Minutes off

Row for distance

Skill

Metcon (No Measure)

Spend 10 Minutes working on Gymnastics movement of your choice

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

Strength

A: Deadlift (3-3-3+)

Sets 1-80%

Set 2-85%

Set3-90%

Strength

A: Metcon (Weight)

16 Minute EMOM (8 sets)

Even: 10 DB Bench Press

Odd: 10 Bent over Barbell Rows

*Same weight for all sets

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

General Warm-Up (No Measure)

i. 3-5 Minutes General Aerobic/Dynamic

ii. 2 sets:

– 10 Walking Lunge with overhead reach

– 5 Inchworms

– 5 Deliberate push ups

– 10 Goblet Squats

iii. Movement prep for the day

Conditioning

A: Metcon (Weight)

8 Sets or 24 Minutes

20/16 Kcal Bike

10 TTB/Pull-ups

5 Thrusters

Rest 1 Minute between sets

*climbing in weight

Even Round=TTB

Odd Rounds=Pull-ups

Rx+C2B

Accessory Work

Metcon (No Measure)

3 sets:

20 Banded Tricep pushdowns

Freestanding HS Hold practice/ Wall Walks

Brandon Chapin

CrossFit Reaction – CrossFit

Winter WOD Tester!

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes general aerobic warm up

II. 2 sets:

– 10 Wall angels

– 10 perfect air squats

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 2 Strict + 3 Kipping Pull Ups

– 10 Tricep Banded Push Downs

Strength

Shoulder Press (5-5-5)

5 reps @ 75%

5 reps @ 80%

AMRAP @ 85%

Conditioning

Metcon (Time)

In teams of 2, alternate each full round throughout:

2 Rounds:

25 G2OH (95/65#) (+135/95#)

25 T2B

2 Rounds:

20 Thrusters (95/65) (+135/95#)

20 Burpee Box Overs

2 Rounds:

15 S2OH (95/65) (+135/95#)

15 Burpee Pull Ups (+BMU)

Co-ed teams

Rx=95/65

Rx+135/95

Accessory Work

Metcon (No Measure)

3-5 sets:

10 Hollow body rocks

30s Plank Hold

10 Superman Rocks

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

25 cal BIKE

25 Push Press (135/95)

50 Deadlift (135/95)

25 cal BIKE

400m Log Carry (1 log per team)

20 cal BIKE

25 Push Press (135/95)

50 Deadlift (135/95)

20 cal BIKE

400m Log Carry

15 cal BIKE

25 Push Press (135/95)

50 Deadlift (135/95)

15 cal BIKE

400m Log Carry

10 cal BIKE

25 Push Press (135/95)

50 Deadlift (135/95)

10 cal BIKE

400m Log Carry

RXX = 175/115

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (Weight)

10 Minutes EMOM

E: 12/10 Kcal Bike/ Row

O: 5 Push Press

Rest 2 Minutes

10 Minutes EMOM

E: 14/12 Kcal Bike

O: 5 Front Squats

*All reps from the floor

Increase weight if needed.