Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (10-8-8-8)

10 @ 60%

8 @ 65%

[email protected] 70%

[email protected] 75%

Conditioning

Metcon (Time)

In teams of 2, complete 3 rounds:

Partner 1: 20 Burpees

Partner 2: Front rack hold
Partner must be in front rack in order to accumulate burpees. Front rack can be (135/95) barbell OR double Kettlebell (Green/Yellow)

Brandon Chapin

CrossFit Reaction – CrossFit

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Push Press (3-3-3-3-3-3-3)

EMOMx 7

3 Push Press

Last 3 sets at same weight

Metcon (Time)

100 DU buy-in

3 RFT:

20 Box Jump

20 S2OH (95/65)

100 DU cash out
Rx + (115/85)

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

2-position Clean

1 Hang Clean + 1 Clean
Complete 1 set every 90seconds for 12 minutes (8 sets). Climb in weight with good form

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale: 7 Pull Ups + 7 Ring Dips OR

7 Ring Rows + 7 HR Push Ups

Accessory Work

Metcon (No Measure)

4 Sets:

1 Min plank or SB hold

12 weighted Lunge Steps

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (10-8-6-4)

1×10 @ 60%

[email protected]%

1×6 @ 75%

1×4 @ 80%

Metcon

Metcon (Weight)

E2MOM x 12

12/10 Cal Row

6 Front Squats @ 65-70%

Gymnastics

Metcon (AMRAP – Reps)

Toe-2-bar

20s on, 10s off (4 mins)

T2B for max reps.

Brandon Chapin

CrossFit Reaction – CrossFit

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Skill

Metcon (No Measure)

NOT for time:

7, 6, 5, 4 ,3, 2, 1

Strict Pull Up

Strict seated press

40 Ft Weighted lunge btw sets (50/35)

Conditioning

Metcon (6 Rounds for time)

Every 3 minutes for 6 sets:

400m Run
Goal is consistent times for each run

Accessory Work

Metcon (No Measure)

30s on 30s off:

Hollow Hold

Superman

*alternate for 8 minutes

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 DL (315/205)

6 HSPU

18 Cal Row

6 HSPU

18 Sit Up

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (5 Rounds for time)

Every 6 min:

400m run

2 Rounds of Cindy

Complete 5 sets

Rx+ wear weight vest
Cindy: 5 pull up, 10 push up, 15 Air squat

Brandon Chapin

CrossFit Reaction – CrossFit

Complete 17.5 OR complete 11 Min AMRAP

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Weightlifting

Front Squat (3-3-3-3-3)

5×3 @ 75%

Conditioning

Scale the weight/reps accordingly!

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

9 Thruster (95/65)

35 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

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10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.

Metcon (No Measure)

EMOM 5

15 Wall Ball

Rest 5 mins, then:

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

36 DU’s

12 KBS (Green/Yellow)

6 Step-back Lunge (Green/Yellow)

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Front Squat (3-3-3-3-3)

5×3 @ 75%

Metcon (No Measure)

15-20 mins of recovery work:

Run, row, or bike