Brandon Chapin

CrossFit Reaction – Bootcamp

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Conditioning

Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

30 seconds of Max Calories on Bike

-rest 1 minute-

30 seconds of Max Squat Cleans (115/85) (Scale: Double KB Front Squat)

-rest 1 minute-

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (No Measure)

Run Conditioning:

1.5 miles @ 2:00min slower than mile PR

Rest 3 min

1mile

Rest 3 min

800m

Rest 3 min

400m
Each pace should get faster and faster.

Weightlifting

Back Squat (4-4-4-4-4)

Warm up:

2×10 @ 50%,

2×8 @ 60%

1×6 @70%

Then,

5×4 @ 80%

Skill

Metcon (AMRAP – Reps)

5 Sets

1:00 Row EASY

2-5 Strict MU

1:00 Row EASY

5 Kipping MU

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-15

Warm-up (No Measure)

i. 3 Minutes Lax ball hip + glute smash

ii.. 3 Minutes of:

:30 Row Easy Pace

:30 Row Medium Pace

iii. 3 Minutes of:

5 Inch Worm + Down Dog

10 Air Squat

A.

Minutes 15-25

1000m Row (Time)

Max Effort 1000m Row
Rest as needed before Part B

B.

Minutes 25-40

Metcon (AMRAP – Reps)

AMRAP x 7 Minutes

Max Reps Push Press (95/65)

*Every time you break, complete 15 Air Squats

C

Minutes 45-55

Metcon (No Measure)

Warm-Down

200m Walk, then:

2 Sets:

30s Shoulder re-set with KB (L/R)

10x Jefferson Curl (**VERY light weight)

10x Wall Angels

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (Calories)

3 sets @ Moderate pace

20 Min

Cals on Bike

*every 5 min get off and perform 75 DU

Rest 3 min between sets
Moderate = sustainable = moderate = no death sounds

Strength

Metcon (Weight)

Heavy Alternating Front rack walking lunge steps

3×10 steps

* rest 2 min between sets

Gymnastics

Metcon (No Measure)

The Brandon Chapin Special

3 Sets

5 Strict C2B

1:00 Recovery ski

Rest :90

2 Sets

6 Strict C2B

:90 Recovery ski

Rest :90

1 Set

7 Strict C2B

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-12

Warm-up (No Measure)

i. 6 minutes total of:

20s on/ 10s off

Hollow Hold

Superman

Dead hang from bar

ii. 6 Minutes of Movement prep

Conditioning

Minutes 15-40

Metcon (Time)

For time! No cap, just get it done!

Buy-In:

50 Box Jump Overs* two feet on top (30/24)

Immediately Into…

25 Slam Ball (30/20)

25 Hand Release Pushup

12 Strict Pull Ups

20 Slam Ball

20 Hand Release Pushup

9 Strict Pull Ups

15 Slam Ball

15 Hand Release Pushup

6 Strict Pull Ups
3-2-1 LLRC for pull ups ***don’t be a hero

Accessory Work

Minutes 45-57

Metcon (No Measure)

Warm-down Mobility:

– 2 min Horizontal Hamstring (L/R)

– 2 min Business Casual (L/R)

– 2 min banded lat stretch (L/R)

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (5 Rounds for time)

5 Sets (@ 80%)

20/15 Cal bike

20 Burpees

70 DU

20 KBS (53/35)

Rest 1:1

Weightlifting

Metcon (Weight)

3x3reps of 2-position snatch @40%

3x2reps of Hang snatch @50%

Working set:

Snatch pull + Snatch + Snatch balance

1+ 2+ 1x 5sets @70% across

Gymnastics

Metcon (No Measure)

EMOM x 20 min (wear vest if you see fit)

Min 1-5

1 Parallette sHSPU

Min 6-10

5 MU

Min 11-20

8 C2B + 25’ HSW (Same Minute)

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-25. Treat this is fun skill-ish type exercise opportunity. You should be sweating before you start Helen!

Warm-up (No Measure)

With a partner, alternating work:

i. 8x 200m MB Run (4 each)

ii. 8x Down and back Bear Crawl OR Handstand walk (4x each)

iii. 8 Rounds of Cindy (4 each)

Conditioning

Minutes 35-55

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (10 Rounds for time)

10 Sets:

400m Run

2 minute rest

Weightlifting

Metcon (Weight)

Muscle snatch + Snatch Balance

2+2 for 7 sets (perfect form, quality over quantity boys)

*rest as needed

Metcon (Weight)

Muscle clean + hang clean

2+ 2 for 7 sets (perfect form)

Conditioning

Metcon (No Measure)

EMOM x 15:00 @ comfortable pace

1st: Ski/Bike/Row EASY

2nd: 5-7 strict TTB

3rd: Ab work of your choice

Brandon Chapin

 

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Warm-up

Minutes 0-10

Warm-up (No Measure)

Move through 5 minutes of:

30 Single unders

10x alternating lunges

15 Double unders

10x Gorilla Squats

Minutes 10-35

Metcon (Time)

For time:

150 DU’s

50 Walking Lunge Steps

25 Burpee *No push up*

50 Double KB/DB Deadlift (Green/Yellow or 50/35)

25 Burpee *no push up*

50 Walking Lunge Steps

150 DU’s
18:00 Cap!

Accessory Work

Minutes 35-55

Metcon (AMRAP – Reps)

Spend 15 Minutes working on your goal for the year. Score is your effort on a scale from 1-10 🙂

Brandon Chapin

CrossFit Reaction – Comp Team

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Conditioning

Metcon (12 Rounds for time)

12 Sets

500m row (2k pace)

Rest 2min

Weightlifting

Metcon (Weight)

5x 2-position Clean @40%

3x Hang clean @50%

Main set

Clean Pull + high hang clean + hang clean 6 set @70-75%

Rest as needed

Gymnastics

Metcon (No Measure)

EMOM x 15

1: :45 easy row

2: 5 Strict HSPU

3: 8 Kipping HSPU