Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (5 Rounds for reps)

Rx

Every 8 minutes, for 40 minutes (5 sets), for times:

12/10 Calories of Assault Bike

12 Front Squats (95/65)

12 Burpee o’ Bar

12 Toes to Bar

400 Meter Run

Rx+

Every 8 minutes, for 40 minutes (5 sets), for times:

20/15 Calories of Assault Bike

15 Front Squats (135/95 lbs)

15 Bar-Facing Burpees

15 Toes to Bar

400 Meter Run
*Each round should take no more than 6 minutes.

B: Metcon (No Measure)

5 Sets

15 Push-ups

1 Minute Ski Tri push-down

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility Focus:

– T-spine, Overhead, Front Rack

ii. 4:00 AMRAP:

– 200m Run + 5 Push Ups + 5 Russian KBS

iii. With empty barbell, move through the following for 3 sets:

– High hang shrug + high hang pull + muscle clean + tall jerk

Strength

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

1x Power Clean and Jerk
15 Minutes to build to max for the day.

Conditioning

A: Metcon (Time)

5 Rounds

30 Double-unders

20 Wallballs (20/14)

10 KB Swings (55/35)

Rx+ 70/55

Recovery

Metcon (No Measure)

400m Walk Recovery

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (4 Rounds for time)

4 Sets

Every 6 Minutes

400m Row

400m Ski

50 Bear Crawl or Handstand Walk

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility:

pec smash 1:00/side

shoulder opener 1:00

shoulder set 1:00/side

ii. 3 sets:

15 Banded Pull Aparts

:15 active hang

10 Goblet Squats w/ light KB

Strength

Minutes 15-40

A1: Close Grip Bench Press (5-5-5-5-5)

Hands 18″ apart
All sets at the same weight

A2: Single Arm Dumbbell Row (8-8-8-8-8)

Super Sets A1 and A2

Rest 2-3 Mintues between sets.

Warm-up

Minutes 45-48

Warm-up (No Measure)

:30 Ski

:30 rest

:30 Thrusters

:30 Rest

:30 Burpee

all at 80%. Gearing up for race pace

Conditioning

Minutes 50-57

B: Metcon (Time)

500m Ski

20 Thrusters (95/65)

20 Burpees over bar

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10:00

Warm-up (No Measure)

i. Mobility: T-spine, front rack

ii. :20 on :10 off x 3:00

– Air squat

– Jumping Jack

:20 on :10 off x 3:00

– WB Thruster

– Plank Hold

iii. Push Press movement prep

Strength

Minutes 15-30

A.: Push Press (5-5-5-5-5)

Build over the 5 sets. New set every 2:00

Conditioning

Minutes 35-56

B: Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

12 HR Push-up

12 Wallballs (20/14)

12/10 Kcal Row

Rest 5 Minutes

Rx+

12 HSPU

12 Wallballs (30/20)

12/10 Kcal Row

Metcon (AMRAP – Rounds and Reps)

8 Minutes AMRAP

8 Hang Cleans (95/65)

8 S2OH

8 Bar facing Burpees

Rx+

135/95

Skill

Metcon (No Measure)

3 sets:

10/side plank rotations

:10 L-hang or L-sit

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. 1k Row @ EZ pace (5:00 cap)

ii. 2 sets:

– 8 Empty bar crane squats

– 6 Ring Rows with big squeeze at top

:15 passive Hang (let the lats lengthen out)

Strength

A.: Tempo Front Squat (3-3-3-3-3)

3-2-1-2

3s down

2s pause at bottom

1s up

2s rest at top
Add 5lbs from last week

The only thing that matters is the tempo! Faster and heavier=opportunity loss

Strength

B: Metcon (Weight)

B1 Front Foot Elevated Reverse Lunge 4×8 (8 Reps per leg)

B2 Single Leg Glute Bridge Hold 20-30 secs each leg

Rest 20 secs between B1 and B2

Rest 2 Minutes between each sets.

Accessory Work

Metcon (No Measure)

3-5 sets:

5-8 GHD sit-ups + :20 Hold in horizontal position

10 Back extensions + :20 Hold in horizontal

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (Time)

3 Rounds

500m Ski

1000m Row

1500m Bike

B: Metcon (No Measure)

5 Sets

10 Push-up

10 Ring Row with Pause.

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2: 1PWAAT

30 Rounds – Alternating

7 Cal Ski

5 Cal Bike

3 Bar-facing-burpee

1 G2OH (155/105)

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 40 Wall Ball Shots

Station 3 – 30 Alternating Dumbbell Snatches

Station 4 – 20 Burpee Box Jump or Step-Overs

Station 5 – 1 Minute of Plank

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (Time)

In Teams of 2

Rx=95/65

2000m Ski/Row

100 Thrusters

100 Power Cleans

100 Burpee Over Bar

100 Front Squats

Rx+=95/65

200m Ski/Row

100 Thrusters

100 Power Snatch

100 Burpees Over Bar

100 OHS

*26 Minute Cap