Brandon Chapin

CrossFit Reaction – CrossFit

6, 7, 9am & 12noon classes ONLY!

Conditioning

A.

Row/Burpee Box Jump Tester (AMRAP – Reps)

5 Minutes AMRAP

Row 500m

Max Rep Burpee Box Jump (20″)
Rest 5 minutes, then

Row/Burpee Box Jump Tester (AMRAP – Reps)

5 Minutes AMRAP

Row 500m

Max Rep Burpee Box Jump (20″)
Rest 5:00 then,

Row/Burpee Box Jump Tester (AMRAP – Reps)

5 Minutes AMRAP

Row 500m

Max Rep Burpee Box Jump (20″)

B.

Metcon (No Measure)

Spend 15 Minutes working on any gymnastics skill or missed lifts from the week. OR perform the EMOM below:

Skill

Metcon (No Measure)

EMOM 12:

1: 15 Hollow Body Swings (hold abmat between feet)

2: 40s Plank Hold/ Handstand hold

3: 10 V-Ups

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

2x Squat Clean+1 Jerk (1-1-1-1-1-1-1)

2 Squat Cleans+ 1 Jerk
Every 2:00 for 14 minutes (7 sets). Climb in weigh to challenging set.

Metcon (AMRAP – Reps)

At minute 16:00, complete 90s max Reps at 85% of above weight.

Conditioning

Metcon (5 Rounds for reps)

EMOM for 20:00

1: Burpee Pull Up

2: Power Clean

3: T2B

4: Front Squat

**Complete no more than 40s at each station**
Rx +

1: BMU

2: Power Snatch 185/120

3: GHD

4: OHS (same bar)

Comp Training

Skill

Metcon (AMRAP – Reps)

in 12:00 accumulate as many Strict HSPU as possible. 30 DU’s every time you break.
Keep heart rate low, work on quality and consistent sets.

Brandon Chapin

CrossFit Reaction – CrossFit


Strength

Front Squat + Back Squat (20-20-20-20)

7/13 Rep Scheme. Up 5# from last week Monday, should be about 65%

Conditioning

Metcon (5 Rounds for time)

Every 4:00 for 20:00

2 Wall Walks (Rx + 25′ HSW)

20 Wall Balls (Rx + 16 alt. Pistols)

2 Wall Walks

20 KBS (Orange/Green)

Comp Training

Weightlifting

Metcon (Weight)

Complete 3 Snatch High pull + 2 TNG Snatch (full) + 1 Snatch balance. Climbing in weight
rest 2:00, then:

Metcon (AMRAP – Reps)

Max UB at 85% of above weight.

Conditioning

Metcon (No Measure)

3x400m Run

rest: 90s between each effort

immediately into:

2x800m Run

Rest 3:00 between each effort
Goal is negative splits.

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

6 Rounds

200m Run

9 Deadlift (275/185)

300m Row

12 Burpee over Bar

Cash Out: 108 Wall Ball (20/12)

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (Time)

In teams of 2:

800m Run (alternate 200m)

10 Rounds, alternating each full round:

12 Wallball (20/14)

12 T2B

12 Box Jump

12 DB S2OH (50/35)

800m Run (alternate 200m)
Rx + 30/20, (135/85)

Goal is to go unbroken on each round.

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

Front Squat + Back Squat (20-20-20-20)

*this is not a typo! 🙂

7 FS+ 13 Back squat. Complete at 10lbs less than Monday’s weight.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

9 Power Snatch (95/65)(+ 135/95)

6 Thrusters

3 Bar MU (sub: 5 Strict C2B/Pull Up)

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Metcon (Time)

Complete EMOM 5:00:

8 T2B + 8 Burpee to 6″

immediately into:

3 RFT:

8 T2B

8 Burpee (no target)
at the 5:00 mark, complete 3 rounds for time. QUICK!

Conditioning

Metcon (5 Rounds for time)

Every 6:00 for 30:00

400m Run

6 Dual Kettlebell DL (Orange/Green)

200m Run

4 Dual Kettlebell DL

40 DU’s
*if you did KB deadlift yesterday, use barbell DL @65% DL weight*

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 22:00

24/20 Cal Row (Rx + 20/18 cal AB)

10 Hang Power Snatch (95/65)
Don’t go heavier, this should be light, fast, and unbroken.

Skill

Metcon (No Measure)

Complete 4 rounds NOT for time:

9 Dual KB DL (AHAP)

15 GHD sit ups

30′ Handstand walk

Comp Training

Metcon (Weight)

3 TNG Power Clean + 5 TNG Push Jerk, climbing.

Brandon Chapin

CrossFit Reaction – CrossFit

Weightlifting

2x Squat Clean+1 Jerk (1-1-1-1-1-1-1)

2 Squat Cleans+ 1 Jerk
Climb in weight to challenging set. Rest 2:00, then:

Metcon (AMRAP – Reps)

90 seconds: AMRAP Squat Clean @ 80% of above weight.
Rx+ no time component, complete max unbroken reps TNG at 80%

Conditioning

Metcon (AMRAP – Reps)

EMOM 20:

Min 1: C2B/ Pull Up

Min 2: Push Jerk (75% max Jerk)

Min 3: Handstand walk/hold

Min 4: Power Clean (same bar)
Complete 40 seconds at each station.

Comp Training

Metcon (No Measure)

5 sets of 5:

Jerk Drive @ 105%

Bent Over Row

Brandon Chapin

CrossFit Reaction – CrossFit

Strength

Front Squat + Back Squat (20-20-20-20)

Complete 7 Front Squat immediately into 13 Back Squat. Rest 3 Minutes after each set. Complete at roughly 60% of FS Max

Conditioning

OR Complete Veteran’s Day Hero WOD

30 Muscle-Ups (Time)

30 muscle-ups for time
Sub: 30 Pull Ups + 30 Ring Dips

Strength

Comp Training

Metcon (Weight)

Complete 3 Snatch grip High Pull + 2 TNG Snatch (full) + 1 Snatch Balance. Climb in weight.
Rest 2:00, then:

Metcon (AMRAP – Reps)

Max unbroken at 80% of above weight.

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here

Session 2