Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

i. Mobility

2 Minutes Super Couch Stretch (banded)

2 Minutes banded ankle mobility

ii. 3 sets:

10 Banded Steps

10 Banded Squats

100m Row

Strength

Minutes 15-35

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

Sets 1-4 complete at 75-78%

Sets 5-8 complete at 80-82%

Conditioning

Minutes 40-55

Metcon (Time)

For time:

5 Rounds of Cindy

30 Front Squat (135/95)

1K Row
Rx + OHS

Cindy: 5 Pull Ups + 10 Push Ups + 15 Air Squats

Accessory Work

Metcon (No Measure)

20s on/ 10s off

alternating hollow hold and superman for 5 minutes

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (Time)

Teams of 2

4 Rounds:

(P1) 800m Run

(P2) 40 Cal BIKE

40 Box Jumps (24/20)

40 Toe 2 Bar

2 MAX clean (for weight)

RUN/BIKE = Simultaneous; If P1 completes RUN before P2 completes BIKE, P1 can help finish Cal on BIKE. After RUN/BIKE is complete, remaining movements are completed as 1PWAAT.

Metcon (Weight)

MAX weight lifted in 8 Cleans

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Row + Burpee (Time)

10 Rounds for time:

250m Row

10 Burpee
If no rowers:

Assault Bike 400m or

Run 200m

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-20

Warm-up (No Measure)

i. Front Rack Mobility (5 mins)

ii. 3 sets:

Bottoms Up Kettlebell Carry (down and back)

10x KB Swings

10x KB Squats

iii. 3 sets, start empty, then climb in weight:

5 Strict Press

5 Push Press

Weightlifting

Minutes 20-40

Push Press (5-5-4-4-3-3)

Spend 15 minutes building to challenging triple for the day.

Conditioning

Minutes 45-55

Assault Bike 10 Minutes Max Kcals (AMRAP – Reps)

10 Minutes for Max Kcals on Assault bike

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

i. Calf Smash

10x Rock and Roll

10x McKenzie Press Ups

ii. 6:00 to complete:

200m Run

5 Burpee no push up (tight core)

5 Barbell good mornings

5 Barbell Deadlift

Weightlifting

Minutes 20-35

Deadlift (10-8- 5-4-3-2-1)

10 @ 50%

8 @ 60%

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 90+

Conditioning

Minutes 40-55

Metcon (Time)

For time:

21-15-9 Deadlift (225/155)(Rx + 255/175)

400m Run
Weight should be moderate- 21 reps in no more than two sets when fresh.

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

Lat Mobility

Ankle Mobility



400m Run



With empty barbell, 3 sets of the following, building in weight:

3 Hang Muscle Snatches/Cleans

3 Hang Power Snatches/ Cleans

3 Power Snatches/ Cleans

Weightlifting

Minutes 20-35

Hang Snatch (2-2-2-2-2-2-2)

On the minute x 7:00, build to challenging double hang clean or snatch

Conditioning

Mintues 40-55

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00:

15 Hang Power Cleans (115/85)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders
Rx + Hang Power Snatch (115/85)

Pick a weight that you can do 15 reps comfortably, in no more than 2 sets.

Accessory Work

Metcon (No Measure)

Warm-down walk

20s On/ 10s Off Side Plank (4:00 total)

2 Minutes Pigeon (L/R)

Brandon Chapin

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

Spend 15 Minutes mobilizing

– Couch Stretch (L/R)

– Ankle Mobility

– Banded Lat

– Banded Front Rack

– Lacrosse ball pec smash

– Lacrosse ball lat smash

Conditioning

Minutes 20-40

Metcon (Time)

Flush out

In teams of 3, switch at any time

2K Row

5K Bike

*third person holds Front Rack Position
Front rack can be (135/95) barbell or double kb (green/yellow)

Accessory Work

Minutes 45-55

Metcon (Weight)

EMOM 10:00

1: Weighted Plank

2: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

HEAT START TIMES:
8:30am
9:00am

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Brandon Chapin

CrossFit Reaction – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

500m Bike

25 Thrusters (75/55)

500m Row

100 Double Under

Brandon Chapin

CrossFit Reaction – CrossFit

Conditioning

Metcon (No Measure)

Complete as E2MOM for 28:00

Min 0-2: 200m Run + 10 Burpee

Min 2-4: 400m Bike + 10 Slamball
Rx + Complete 12 Reps Burpee and 12 Reps DB Snatch (50/35)

Accessory Work

Metcon (No Measure)

4 sets:

10 Hollow body Pull Downs

20s Shoulder taps