Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Hammy + calf smash

ii. Banded hamstring distraction

iii. Banded pigeon (2min)

iv. 10x iron cross + 10x scorpion + 10x McKenzie press up

Conditioning

Metcon (Weight)

Every 2:00 for 24:00

3 TNG Deadlifts (Increase load every 2 sets)

5 Pull-ups (or 3 Bar Muscle-ups)

35 Double-unders

**Score= total load lifted

Accessory Work

Metcon (No Measure)

4 Sets of:

30s Side Plank

30s Side Plank

1:00 Front Plank

1:00 Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. lax ball Gracilis and Hammy Smash

ii. 2 min Run/Bike/Row

ii. 3 Sets:

10 Lunge + Twist

10 Glute Bridge

10 Hollow Body Swings

Strength

Metcon (No Measure)

A1. 3×10 Bulgarian Split Squat

A2. 3×10 Box Step-up

Rest 20 secs between A1 and A2

Rest 2 minutes between sets

L+R=1

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

10/8 Kcal Bike or 15/12 Kcal Row

10 TTB

10 Double KB Front Squats (55/35)
Make note of which machine you use.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. Pec Smash FOR REAL

ii. Tricep Smash

iii. Move through 3 sets of the following:

5 Scap Push Ups

10 Banded Face Pulls (Purple)

5 Push Ups

10 Kettlebell swings

Strength

Minutes 15-35

Bench Press (3-3-3-3-3-3-3)

Build to a 3-rep max for the day

Conditioning

Minutes 45-55

Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Goal= sub 5:30 for guys 6:30 for women

**Lots of warming up this is fast and hard.

Accessory Work

Minutes 55-65

Metcon (No Measure)

3×20 Banded push-downs or

3×20 DB tri ext

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

i. 2 Minutes Couch Stretch

ii. 2 Minutes Banded ankle distraction

iii. 3 Sets of

– 10 Banded Walks + 10 Banded Squats

Strength

Minutes 15-45

Front Squat (3-3-3-3-3-3-3)

– Build to a Max for the day: 3 Rep Max Front Squat

– No more than 2 misses in the 25 minutes

Conditioning

You can complete this on your own if you need more time to squat.

Metcon (AMRAP – Reps)

EMOM 10:00

Even: 200m Run

Odd: 30s Pull-ups or Muscle Ups

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

10 Rounds

5 Hang Snatch (115/75)

5 Burpee Ovr Bar

50 Double Under

Cash Out: 100 Wallball

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Calories)

In teams of 3, complete the following EMOM 28:00:

Minute 1: Max Kcal Row or Assault Bike

Minute 2: 14 Single-arm DB Thruster (7 per arm)

Minute 3: 14 HR Push Ups (Rx + HSPU)

Minute 4: All Rest

Score = Total calories accumulated

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Lax ball:

– Lat Smash

– Hip Smash

ii. 3 Rounds of:

10 Pass-thru’s

10 Broad Jumps

10 Empty Bar Clean or Snatch

Conditioning

Metcon (Time)

In teams of 2, alternating each FULL round, complete 5 rounds each (10 total)

3 Bar Muscle Up (Scale: Burpee Pull Up)

4 Power Clean (135/95)

50 DU’s
Rx + Power Snatch (155/115)

Accessory Work

Metcon (No Measure)

3 Sets:

10 Ab-wheel

10 Wall Angels

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Mintes 0-10

Warm-up (No Measure)

i. 2 Minutes Calf Smash, then:

ii. Down and back of:

– Knee Hugs

– Toy Soldier

– Lunge + Twist

– Duck Walk

iii. Spend 5 minutes on any area that needs TLC

Conditioning

Minutes 10-30

10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.

Skill

Minutes 35-50

Metcon (AMRAP – Reps)

EMOM 12:00

1: Max Reps Strict Pull Ups in 30s

2: Max Reps Ring Dips in 30s

3: 30s Weighted Plank Hold OR Weighted Handstand Walk/ HSW Practice

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Spend 10 minutes Shoulder Mobility + Pre-Hab

ii. Row 2 Minutes ez pace

Strength

Push Press (3-3-2-2-1-1)

Building to challenging single for the day

Conditioning

Metcon (Time)

3 Rounds FT:

30/21 KCal Row

25 Wallball (20/14) (+30/20)

20 Single-arm DB Hang C&J (50/35) (10 each arm, no rules on switching)

Accessory Work

Metcon (No Measure)

Coach’s Choice!

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Banded hammy distraction

ii. Banded shoulder rotation

iii. 3 Rounds

10 Leg Swings

10 Burpee No Push Up

10 KBS

Conditioning

Metcon (Weight)

E3MOM x 24:00

Deadlift 5 reps/ 1 Rep

200m MB Run OR 400m Assault Bike
You will alternate between 5 reps and 1 rep, following something similar to this percentage scheme:

5 @ 78%

1 @ 83%

5 @ 80%

1 @ 86%

5 @ 83%

1 @ 89%

5 @ 86%

1 @ 92%

Accessory Work

Metcon (No Measure)

3-4 Sets:

:30 Side Plank (L)

:30 Side Plank (R)

:30 Front Plank

:30 Back Plank

1 Minute Rest