Brandon Chapin

CrossFit Reaction – CrossFit

A: Push Press (8-8-8-8-8)

Every 2 Minute Complete one set. Goal is to build endurance so keep it light and fast.

B: Metcon (No Measure)

Every minute, on the minute, for 16 minutes (4 sets) of:

Rx

Interval 1 –200m Run

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Row x 10 reps

Interval 4 – HR Push-ups 10x

Rx+

Interval 1 –200m Run

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-up w/ fasle grip 4-8x

Interval 4 – Ring Dip x 12 reps

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

Rx

10 TTB

10 Power Cleans (95/65)

10 Burpee over bar

Rx+

10 TTB

10 Power Snatch (95/65)

10 BFB

*Add 5-10lbs every 2 Rounds

Skill

B: Metcon (Distance)

Focus work:

5 Sets or 10 Minutes:

Rx

5 Wall-walks

10 Feet-elevated Ring Rows

Rx+

50′ Handstand walk

3-5 Strict Muscle-ups

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 2 Minutes Run or Bike

ii. With an empty bar:

– Front rack stretch(bar on back, drive elbows up)

– 5x Crane Squat

– 5x BTN Push Press

– 5x Hang Muscle Clean

– 5x Front Squat

iii. 2 Sets:

Jump + Land drill x 10

10 DU’s

Weightlifting

A: Metcon (Weight)

Greenville Games PREP!

20 Minutes EMOM

Rx

Even: 2 Power Cleans

Odd: 30 Secs Double-under practice

Rx+

Even: Clean+Hang Clean+Jerk

Odd: 35 Double-unders 0r 30 secs

*If you do not have your own jump rope consider buying one. We sell them. This make a big difference in your ability to jump rope.

Accessory Work

B: Metcon (No Measure)

3 Sets (12 minutes)

Minute 1 Plank

Minute 2 Rest

Minute 3 Hang from pull-up bar

Minute 4 Rest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Banded couch stretch

II. Banded ankle distraction

III. Dynamic warm- up

Strength

Front Squat + Back Squat (6-6-6-6-6-6)

Every 4:00 for 24:00

6 Sets: 2 FS + 4 BS @ 95% of FS

Conditioning

Metcon (AMRAP – Reps)

EMOM 10:

Even: 5 Strict Pull Up + AMRAP Push Up in remaining time

Odd: 20 Air Squat + 5 Burpee
Rx + 5 Strict HSPU, add deficit each round if you see fit

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Reps)

Teams of 2: 1PWAAT

AMRAP

3 Burpee O Bar

6 Hang P Clean (95/65)

9 Front Squat (95/65)

25 Min Clock

5 Min AMRAP

5 Min MAX cal BIKE

5 Min AMRAP

5 Min MAX cal BIKE

5 Min MAX P Clean (205/145)

Brandon Chapin

CrossFit Reaction – CrossFit

BRANDON’S BIRTHDAY BASH

Conditioning

A: Metcon (5 Rounds for reps)

Every 5 minutes, for 25 minutes (5 sets) of

Rx

20 Wallballs (20/14)

10 Burpee Box Step-ups

200m run

Rx+

15 Wallballs (30/20)

10 Burpees DB Step overs (50/35)

200m run

Conditioning

Metcon (Time)

Cashout:

Brandon’s Birthday Bike:

37 Cal Assault Sprint!

Brandon Chapin

CrossFit Reaction – CrossFit


Flash Back!

Warm-up

Warm-up (No Measure)

i.

Hamstring Distraction & Calf Smash

ii.

10 Iron Cross

10 Scorpions

10 McKenzie Press Up

10 Scap Retraction

iii. EMOM 5:00

4x down and back shuttle run

Conditioning

A: Teams of 2 (AMRAP – Rounds and Reps)

Rx

20 Minutes AMRAP

20 Pull-ups

20 Lateral Burpees

20 Deadlifts (155/105)

100 single unders (each)

Rx+

20 Chest-2-bar

20 Lateral Burpees

20 Deadlifts (225/155)

100 Double-unders (each)

Brandon Chapin

CrossFit Reaction – CrossFit


Warm-up

Warm-up (No Measure)

2 Sets:

10 PVC Pass-thrus

10 Trunk Twists

10 Good Mornings

10 Lunge + Pass thru

1 Set:

-Row or Bike 1/2 distance

– 5 Inch Worm + Push Up

A: Metcon (No Measure)

10 Minute EMOM

Even: 20 Lunges (10 each leg)

Odd: 10 HR Push-up or Ring Dips

*add weight in the form of KB in front rack if you see fit

Conditioning

B: Metcon (4 Rounds for time)

Rx

4 Sets:

1 mile (1600m) Bike

Rest 3 Minutes

Rx+

4 Sets

1K Row

Rest 1 Minute

Goal

Sub 3/3:30 Bike

2k+3-5 secs per 500m pace for rows

Brandon Chapin

CrossFit Reaction – CrossFit

A: Metcon (7 Rounds for time)

Rx

7 Sets

10 Thrusters (75/55)

10 Burpees

1 Minute Rest

Rx+

7 Sets

10 Thrusters

10 Burpees (95/65)

1 Minute Rest

Score each round

Cap 22 Minutes

B: Metcon (No Measure)

3×20 Russian Twist

3×20 Face Pulls

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Front rack/ shoulder mobility

II. With an empty barbell:

– 5 Good mornings

– 5 Bent over rows

– 5 hang cleans

– 5 jump and land drills

Then:

– 5 hang cleans

– 5 front squats

– 5 talk jerks

Strength

Clean+Hang Clean+Jerk (Challenging single)

1x Clean+Hang Clean+Jerk

Do not put bar down
15 minutes to build to challenging set. **GREENVILLE GAMES PREP!**

Conditioning

Metcon (Time)

3 RFT:

400m Run

20 Dumbell Snatch (50/35)

20/15 Cal Assault Bike
16 minutes cap