Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5-10:00 Mobility sesh

Conditioning

A: Metcon (5 Rounds for time)

Every 6 Minutes for 30 Minutes (5 sets)

20/17Kcal Ski

2017/Kcal Assault Bike

20/17 Kcal Row

Rest should be at least 90 secs on every set.

Accessory Work

Metcon (No Measure)

Accumulate 6:00 in plank hold, adding weight if you see fit

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 4:00 Bike or 800m Run

ii. Couch stretch x 2:00

iii. 2 sets:

– 10 Banded Pull Aparts

– 10 Wall Angels

– 10 Scap push ups

– 10 Goblet squats

Strength

A1: Close Grip Bench Press (5-5-5-5-5)

Hands 18″ apart
Tempo

2 Down,

Exploded up

A2: Single Arm Dumbbell Row (10-10-10-10-10-10)

10 Consecutive Reps on each arm.

Back parallel to the floor.

Rest 20 seconds between A1 and A2

Rest 2 minutes between each set.

Strength

B: Metcon (No Measure)

20 Minutes EMOM

Station 1: 5-10 Pull-up/Band Pull-Down

Station2:10-20 Hammer Curls

Station 3:10-20 Banded Push Down

Station 4: 10-20 Double Front Squats

Station 5: Rest

*Start counting when it burns!

Accessory Work

Metcon (No Measure)

Freestanding handstand practice/play

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Mobility 3-5 mins

ii. 2 sets:

10m lateral band walk/side

10 alternating bird dogs

:20 passive hang

10 alternating deadbugs

iii. 2 Sets:

10 Jump/Land

5 Tall Cleans w/ :02 pause in catch position

5 Tall Jerks w/ :02 pause in catch

Strength

A: Power Clean (1-1-1-1-1)

10 Minutes EMOM

1x Power Clean every minute.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

5 Minutes AMRAP

30/25 Kcal Row

30 Burpee Box Over (24/20″)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minutes AMRAP

30/25 Kcal Row

30 Power Cleans @60% of A

Skill

Metcon (No Measure)

3-5 septs:

5-10 Ring Dips (work on MU transitions here if you see fit)

:30 Hollow Hold

:20 Superman

Brandon Chapin

CrossFit Reaction – CrossFit

A.: Tempo Front Squat (3-3-3-3-3)

3-2-1-2

3s down

2s pause at bottom

1s up

2s rest at top
The only thing that matters is the tempo! Faster and heavier=opporuntiy lose.

B: Metcon (Weight)

B1 Front Foot Elevated Reverse Lunge 4×8 (8 Reps per leg)

B2 Single Leg Glute Bridge Hold 20-30 secs each leg

Rest 20 secs between B1 and B2

Rest 2 Minutes between each sets.

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2: 1PWAAT — 28 Min Clock

0 – 24 Min

4 Min AMRAP

2 Thruster (135/95)

3 Box Jump (24/20)

4 Cal Bike

*2 min rest

24 – 28 Min

4 Min AMRAP

5 Deadlift (135/95)

5 Bar facing burpee

Brandon Chapin

CrossFit Reaction – Sunday Sweat

A: Metcon (No Measure)

30 Minutes EMOM ( 6 Sets)

Station 1: 14/12 Kcal Ski Erg

Station 2: 10 Burpee no Jump

Station 3 14/12 Kcal Bike

Station 4: 20 Russian KB

Station 5: Rest

B: Metcon (Weight)

5 Sets

5×10 Press

5×20 Face Pull

Brandon Chapin

Announcements

Saturday regular class will be held 8-8:45am; 19.6 Celebration starts at 9am

CrossFit Reaction – CrossFit

Conditioning

Class WOD

Metcon (AMRAP – Rounds and Reps)

Class WOD:

AMRAP 24:00

2 Rounds “Cindy”

400m Run

25 Kettlebell Swings
Goal is under 6:00/ Round. KBS should be completed in no more than 2 sets.

Conditioning

19.6 Team WOD

A: Metcon (AMRAP – Rounds and Reps)

19.6 End of Open Team WOD

Minutes 0-25:00

25:00 AMRAP

“Cindy” + Max Cals Row

———

Flow:

2 people will be completing AMRAP Cindy

1 person will be rowing for calories

1 person will be resting

*athletes may switch at any time

A: Metcon (Calories)

Max Cal Row

B: Metcon (Weight)

Minutes 30-40:00

Each teammate establish 3RM Thruster from the ground

*Each team will have two bars

* Enter TOTAL weight lifted by teams

C: Metcon (Time)

Minutes 45-60:00

Carbonated Mile!!!

Each individual runs 1600m + Drink 1 carbonated beverage every 400m

Brandon Chapin

Announcements

Saturday regular class will be held 8-8:45am; 19.6 Celebration starts at 9am

CrossFit Reaction – CrossFit

Warm-up (No Measure)

I. Mobility as needed

II. 3 sets:

3x Shuttle Run

10x Coassak Squat

10 Single Arm Thruster (5 per arm)

III. 2 sets:

15 Russian KBS

10 Scap Push Ups

Strength

A: Metcon (Weight)

A1 5×10 DB Z Press (10 reps each side)

A2 Ring Row Full Pull 5×10

Rest 20 sec between A1 and A2

Rest 2 Minutes between sets


DB Z Press


Full Pull Ring Row

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

200m Run

10 Burpee Step-up (20″)

15 Wallballs

*You can go up and down as you see fit. Goal of this workout is to find a 30 minutes pace and hold that for 15 minutes.

Accessory Work

Metcon (No Measure)

3-5 Sets:

:30 Side plank- left

:30 Side plank- right

:30 Handstand hold or shoulder taps

Rest as needed

Brandon Chapin

Announcements

Saturday regular class will be held 8-8:45am; 19.6 Celebration starts at 9am

CrossFit Reaction – CrossFit

A: Turkish Get Up (5-5-5-5-5)

30 Total Reps

*Increase load every 10 reps

*Perform 3 consecutive reps on each arm.

B.: Metcon (3 Rounds for time)

3 Sets

Run 1 Mile

Rest 3 Minutes

Goal=5k Mile Pace

Each interval should be with in 10 secs of each other.

*30 Minute Cap

Rowing=3x1500m with 3 minute rest

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

Just have fun!

On a 30:00 Clock:

29:00 AMRAP

3 Devil’s Press

3 Burpee Pull Up

3 TTB or TTR

3 C&J

3 HSPU

3 Front Squat
Rx +

3 Devil’s Press (50/35#)

3 Muscle Up

3 TTB or TTR

3 C&J (185/125)

3 Deficit HSPU (45# plate) or Strict

3 Front Squat (185/125)

Metcon (AMRAP – Reps)

at minute 29, complete

1:00 AMRAP

Burpee OTB