Brandon Chapin

Announcements

Monday Sept 5th 9AM WOD and 10-11AM Open Gym

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 22:

“Train”

400m Run

30 DU’s

20 Burpees

10 Hang Squat Cleans (115/85)

15m Overhead weighted carry

———–

“Live”

400m Run

90 Single Unders

20 Burpees

10 HSC (95/65)

5s Handstand hold

————–

“Compete”

400m Run

30 DU’s

20 Burpees

10 Hang Squat Cleans (135/95)

15m Handstand Walk

B: Metcon (No Measure)

20 Minutes to spend on lift/ gymnastics of your choice

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (5-5-5-5)

60%

65%

70%

75%

B: Front Squat (5-5-5)

60%

65%

70%

**Percent of heaviest back squat for the day

C: Metcon (Time)

For Time:

100 Air Squats

50 Push Jerk

100 Air Squats

————

“Train” (115/75)

“Live” (95/55)

“Compete” (135/95)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

————–

20 Kcal Row

15 KBS (Green/Yellow/Red)

10 Box Jump (24/20)

5 Ring Dip
Steady pace. Goal: 4+ Rounds

B: Deadlift (10×3)

EMOMx 10

3 Deadlift every minute. Aim for 65-70% range for as many sets as possible. Enter your number of sets in the score.

C: Metcon (3 Rounds for reps)

Comp Gymnastics Training

—————–

3 Sets, Max unbroken C2B

*Rest as needed between sets

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Overhead Squat (3-3-3-3-3-3)

6×3: Last 3 sets at same weight

B: Metcon (Time)

For time:

3-6-9-12-15

G2OH

T2B

———

“Train” = G2OH (115/85)

“Live” = G2OH (95/65) OR Slamballs (30/20)

“Compete” = Snatch (115/75)

C: Metcon (Time)

Conditioning

———–

3 Sets:

1 Mile Airdyne

Rest 3 Minutes
Goal each set:

Men: 70 RPM

Women: 60 RPM

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 5 Rep Power Clean TnG (5-5-5-5)

5 Reps touch and Go
E2MOMx 8 minutes (4 sets): Climb in weight each set.

B: Frelen (Time)

3 Rounds for Time:

“Train”

400m Run

15 KB Thruster (Yellow/Red)

15 Pull Ups

——–

“Live”

400m Run

15 KB Thruster

15 Band-assisted Pull Ups

———

“Compete”

400m Run

15 KB Thruster (Green/Yellow)

15 Pull Ups
Substitute Dumbells if need be

C: Metcon (No Measure)

Accessory:

EMOM x 8:

Even: 10 Banded Face Pulls + 5 Ring Dip

Odd: 10 GHDs/ Weighted Sit Ups

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

20 Min AMRAP

+ 1 After Each Round

1 Lunge (115/85)

2 Front Squat (115/85)

3 Push Press (115/85)

4 Toe to Bar

2,3,4,5 → 3,4,5,6 → 4,5,6,7 etc…

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

3 Rounds for Time:

“Compete”

20 DB Hang Squat Cleans (45/30)

20 Burpees

800m Run

————-

“Train”

20 Slam Balls (30/20)

20 Burpees

800m Run

————

“Live”

15 Slamballs

15 Burpees

800m Run

B: 30 Pull Ups (Time)

30 Pull Ups / C2B

for time
C2B = Rx+

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (5-5-5)

5 @ 60

5 @ 65

5 @ 70% of Back Squat Max

B: Metcon (Time)

In teams of 2, complete 10 Rounds each:

1 Rope Climb

5 Wall Ball (30/20)

8 Box Jump

———-

3 Rope pull-to-stand

5 Wall Ball (20/16)

8 Box Jump

———

3 Ring Row

5 Wall Ball (20/14)

8 Box Jump
Partners switch after each round

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

30 Burpee

60 KBS

30 Burpee

**On the Minute, complete 3 Thruster

“Train” Green/Yellow+ 115/85

“Live” Yellow/Red+ 95/65
20 minute cap

B: Metcon (Time)

Conditioning

———

2 Sets:

800m Run

800m Row

*20 Min Cap*
Goal:

“Compete” Sub 15

“Train” Sub 17

“Live” Sub 20

Brandon Chapin

CrossFit Reaction – CrossFit

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B: Good Mornings (10-10-10)

Stay light, around 30-40% of Clean max

A: Split Jerk (3-3-2-2-1)

Build to heavy single for the day

C1: Metcon (AMRAP – Rounds and Reps)

2×4 Minute AMRAP, Rest 2 Minutes between efforts

6 Deadlift (245/165)

12 HSPU

24 DU’s

————-

6 DL (205/125)

12 HSPU

24 DUs

———-

6 DL (155/95)

12 HR Push Ups

75 SIngle Unders

C2: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

6 Deadlift (245/165)

12 HSPU

24 DU’s

————-

6 DL (205/125)

12 HSPU

24 DUs

———-

6 DL (155/95)

12 HR Push Ups

75 SIngle Unders