Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

30s Hollow Body Hold

30s Superman Hold

15 Banded Good mornings

Strength

Deadlift (5-5-5-5-5)

at ~80% across.

**Superset with 10x Glute bridge. Weighted if you see fit

Conditioning

Metcon (3 Rounds for reps)

3 Rounds for total reps:

2 Min Row Kcal

2 Min Deadlift @ 70% of above weight

2 Min Box Jump (24/20)(Scale= Step Up)

**1 Min Rest**

Accessory Work

Metcon (No Measure)

5 Sets:

30s Side Plank Left

30s Side Plank Right

30s Front Plank

30s Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 mins dynamic warmup

ii. with empty barbell:

– 3 DL + 3 hang Clean + 3 front squat + 3 press

* move through three sets, adding light weight for last two sets. Keep movements light and snappy to start

Conditioning

Metcon (Weight)

EMOM 20:00

Even: 1 Round Macho Man

Odd: 30 DU’s (Scale: 20s of practice)

*Increase weight every 2 Rounds. Enter weight for final 2 sets
Macho Man: 3 Power Clean + 3 Front Squat + 3 S2OH

Accessory Work

B.: Metcon (No Measure)

A1 3×30 Russian KB Swings

A2 3x Max Reps DB Press or Strict HSPU

Rest 2 minutes between each round

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

2 min banded hip distraction

2 min front rack opener

Then:

1 min row

5x 1 and a quarter squat (empty barbell)

5 Hollow body swings

Strength

Minutes 15-35

A.: Front Squat (Build to a 3 Rep Max )

15 Mintues to build to 3RM

Conditioning

Minutes 40-55

Accessory Work

Metcon (Time)

For time:

1K Row Buy-In

immediately followed by three rounds of:

15 Toes to Bar (scale: Knee raises)

20 Alternating Double DB Lunge Steps (50/35 in farmer’s carry position)

*12 Min Cap
Rx + 70/50 DB

Metcon (Weight)

Three sets of:

DB Bench Press x 10 reps

Romanian Deadlift x 8 reps @ 75% of 1-RM Clean

Rest 30 seconds between sets

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

10 Rounds for time:

*7 Hang Snatch (115/80)

*7 OHS (115/80)

100m Run w/ Med Ball (30/20)

*Break = 7 Burpee over Bar

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Metcon (Time)

Cain programmed this, be mad at him! 🙂

Teams of 2: OPWAAT

100 Cal Row

80 KB Squat

50 Burpee Pull Up

80 KB Swing

100 Cal Row

RX+

– 100 Cal BIKE

– Double KB Squat

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. 2 min Banded front rack

II. 1 min T-spine opener

III. Down and back Bottoms up KB carry 2x

IV. 3 sets

– 5 Muscle Clean + press

– 5 Crane squat

– 5 Jumping squat

Strength

A.: Metcon (Weight)

20 Minutes EMOM

Rx

E: 7 Burpees

O: 5 TNG Power Cleans

*Increase weight every 2 sets

Rx+

E:10 Bar Facing Burpee

O: 5 TNG Power Cleans

*Increasing weight every 2 sets

Accessory Work

B.: Metcon (Weight)

10 Minutes EMOM

E: 10 Strict Press

O: 5-10 Pull-up/chin up

Keep the strict press light!

Switch between pull-up and chin ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

2 min couch stretch

2 min banded hip distraction

2 sets:

10x wall angels

1 min ez bike/row

Conditioning

A.: Metcon (Time)

Every 5 Minutes for 30 Minutes

6 Sets

Rx

Men 300m Row 300m Bike

Women 250m Row 250m Bike

Rx+

Men 400m Row 400m Bike

Women 300 Row 300m Bike

Score Slowest Round

Accessory Work

Metcon (No Measure)

EMOM 9:00

1: Max hollow hold

2: 20 Banded good mornings

3: 45s Slamball hold AHAP

Brandon Chapin

CrossFit Reaction – CrossFit

A. : Metcon (Weight)

5 Sets

A1 25 Russian KB Swings

A2 10 DB Press

Rest 20 secs Between A1 and A2

Rest 2 Minutes between sets

Increase weight from last week if possible.

Rx+ Strict HSPU

Add deficit if possible.

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

20/15 Kcal Row

10 DB Clean and Jerk(50/35)

10 Pull-ups

Rest 6 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

20/15 Kcal Row

10 Box Overs

10 Pull-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

I. 5 mins mobility

II. 5 Minutes bike with rate changes every :30

III. Barbell warm-up:

– Elbow raises

– Bent over row

– Muscle Clean + Press

– Crane Squat

IV. Weightlifting warmup (with light weight)

– deadlift + hang + power clean and jerk

Weightlifting

Minutes 20-35

A.: Power Clean and Jerk (8×1)

1x Power Clean and Jerk
Every minute, on the minute, for 8 minutes (8 sets):

Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk

*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

* enter weight for last 4 sets

Conditioning

Minutes 40-50

B.: Metcon (Time)

40/30 Kcal Bike

30 Burpee Box Overs (24/20)

Jump/Step or Crawl over all are RX.

Go fast!

10 Min Cap

Accessory Work

Metcon (No Measure)

EMOM 12:00

1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

2: Handstand Walk 50′

3: L-Sit x 45s

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. T-spine opener 2 mins

ii. Couch Stretch 2 mins

iii. 2 sets:

1 min Row

5 Inch Worms

5 Lunge Steps

5 Cosak Squats

Strength

Minutes 10-25

A. : Metcon (Weight)

12 Minutes E2MOM

10 KB Front Squat

Build over the 5 sets

Goal is to work front rack

Conditioning

Minutes 30-58

B.: Metcon (AMRAP – Rounds and Reps)

28 Minutes AMRAP

20/15 Kcal Row

10 TTB

10 DB Snatch (50/35)

1 Minute Rest after each round

Max Rounds=7

Accessory Work

Metcon (No Measure)

Complete 4-6 sets:

1:00 Weighted Plank

Rest 30s