Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 30s of each:

– jumping jacks

– air squats

– mountain climbers

– inch worms no push up

ii. 20s on/ 10s off for 4 Minutes

Assault Bike

KBS

Strength

Minutes 15-25

A.: Metcon (Weight)

A1 Bent Over Barbell Row 3×8

A2 Pull-ups 3×10

Rest 20 secs between A1 and A2

Conditioning

Minutes 30-55

B.: Metcon (7 Rounds for reps)

7 SETS @ 85% Effort

30 second Bike Kcal

-30 second rest-

30 second Double Unders

-30 second rest-

30 second Burpees

-30 second rest-

*looking for consistency on each set

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-15

Warm-up (No Measure)

i. Lax ball smash:

– T-spine

– lat

– pec

ii. Move through 6 minutes of:

10 wall angels

10 strict press (empty bar)

10 jumping squats

Conditioning

20-45

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

12/10 Calorie Row

10 Power Clean (135/95)

8 Push Jerk (135/95)
Nice and steady work here.

Accessory Work

50-55

Metcon (No Measure)

Complete 5 sets:

20s on/ 10s off:

Hollow body hold

Superman Hold

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

30 Rounds for Time

5 Wall Ball (20/14)

3 HSPU (sub 5 Push Up)

1 Clean (205/125)

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 200m Run

ii. 2 minutes Couch Stretch (L/R)

iii. Banded Squat Routine

2 rounds of:

– 8 lateral steps (L/R)

– 8 front/back steps

– 8 leg raises (L/R)

Weightlifting

Minutes 15-40

Back Squat (5-5-5-5-5)

Every 2:00 for 10:00, complete 5 back squts, climbing to challenging set.

Suggested progression, based off 1RM

1x 5 @ 50%

1×5 @ 60%

1×5 @ 70%

1 x5 @ 80%

1×5 @ 85%

Back Squat (3-3-3-3-3)

Then complete 5 sets of 3-count pause squats (pause for 3 seconds at the bottom). MAINTAIN TENSION AT THE BOTTOM. Very important.

Conditioning

Minutes 40-55

Metcon (Time)

For time:

45-30-15

Wall Ball (20/14)

30-20-10

Pull-up

*Time Cap 12 Minutes

Accessory Work

Metcon (No Measure)

Warm down:

i. Walk/bike 2 minutes

ii. 2 minute pigeon (L/R)

iii. 30s on/ 30s off side plank for 6 minutes

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (No Measure)

8:30-9:00am Community Meeting

Metcon (Calories)

In teams of 2, complete 2:00 at each station:

– Wall Ball (Scale Air Squat)

– KBS

– Burpee

– T2B

– Row KCal

Rest 1:00 after, complete 3 rounds total
Score is total # of calories

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-20

Metcon (No Measure)

i. With a partner in “I go, you go” fashion:

200m Run

400m Run

200m Run

400m Run

ii. Dynamic Warm-Up

Coach’s choice

iii. 3 Sets

10 Thrusters (start empty, work up to 10lbs over workout weight, ex 35#, 65#, 75#)

5 Ring Rows

Conditioning

Minutes 25-45

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Minutes 45-55

Metcon (Weight)

Beach Bod Finisher:

2-4-6-8-10-8-6-4-2 of:

Dumbbell bicep curls (both arms same time)

Dumbbell bent over row (both arms same time)

ENJOY!
Pick a weight you can move through unbroken each set. Don’t forget to flex 🙂

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

Move through 6 Minutes of:

4x Shuttle Run

10 Burpee No Push Up

10 Iron Cross

10 Scorpions

Weightlifting

Minutes 15-25

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

EMOM x 10:00

3 Deadlift all at same weight. Should be challenging triples here.

Conditioning

Minutes 30-45

Metcon (Time)

For time:

Run 800m

Then 10-8-6-4-2

Deadlift (225/155)

Bar-Facing Burpee

*Time Cap: 12 Minutes

Accessory Work

Minutes 45-55

Metcon (No Measure)

5 sets:

1:00 Plank

1:00 Elevated Ring Row

1:00 Rest

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Weight)

20 Min Clock – E2MOM

Cal BIKE (10/8)

40 Double Under

*Remaining Time – AMWAP DB Thruster. Athlete chooses weight.

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-18

Warm-up (No Measure)

i. 2 Min Banded Ankle Mobility (L/R)

ii. 2 Min Squat Test

iii. Move through the following rotation for 5 sets:

3 High Pulls + 2 Hang Cleans + 2 Front Squats, adding light weight each round

Weightlifting

Minutes 20-50

Squat Clean (3-3-2-2-1-1-1-1)

This is our strength specific focus for today… Building confidence in the Squat Clean. Spend as much time here as you feel appropriate. Climb to challenging single, then complete 2x de-load sets at 80%

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (14 Rounds for time)

14 Sets

500m row (@ 2k pace)

Rest 2min

Weightlifting

Metcon (Weight)

Clean (Squat or power, choose your weakness)

5x Two position Clean @ 40%

3x Hang clean @50%

Main set:

6 sets of:

3-position clean

@70-75%; rest as needed between sets

Gymnastics

Metcon (6 Rounds for reps)

EMOM x 18

1st: Ski/Row @ EASY pace

2nd: 5 Strict deficit HSPU

3rd: MAX empty barbell strict press