Brandon Chapin

CrossFit Reaction – CrossFit

If you are competing Winter WOD scaled the workload appropriately.

View Public Whiteboard

Metcon (Time)

3 Rounds for time:

1K Row

200m DB Farmer’s Carry (45/25)

10 Man Makers (45/25)

Metcon (No Measure)

4 Sets:

60s Plank hold

20s Front support ring hold

Brandon Chapin

Announcements

Winter WOD 2 THIS Friday and Saturday. ALL Friday PM Classes are cancelled, Saturday AM Class cancelled.

CrossFit Reaction – CrossFit

View Public Whiteboard

A.

Weightlifting

Deadlift (3-3-3-3-3)

Build to heavy triple for the day.

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 20:

*Alternating rounds*

5 DL

13 Wall Balls (20/14)

9 Box Jump (24/20)
“Compete” 265/185

“Train” 185/125

“live” 145/105

B.

Metcon (Distance)

10 min Z1 Run/Row/Airdyne

Brandon Chapin

Announcements

Winter WOD 2 THIS Friday and Saturday. ALL Friday PM Classes are cancelled, Saturday AM Class cancelled.

CrossFit Reaction – Comp Team

View Public Whiteboard

Weightlifting

Deadlift (10-10-15-20)

Choose weight you can go unbroken on all 4 sets. Compare to 1-4-17

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, AMRAP 20

*alternating rounds*

5 DL (305/200)

13 WB (20/14)

9 Box Jump Overs (24)

Skill

Metcon (No Measure)

EMOMx 10

Even: 10/8 Cal Assault bike

Odd: 6 DHSPU or Strict HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Weightlifting

3 PC + 3 S2OH (5x (3+3)

Every movement touch and go.
Every 2 minutes for 10 minutes. Climb in weight.

Conditioning

Metcon (Calories)

On a 15 Minute Clock:

3 Rounds of:

21/18 Cal row

15 T2B

9 Hang Clean (105/85)

**Max Cal Row in remaining time.
“Compete” 155/105

Skill

Metcon (No Measure)

EMOMx 10

Even: 6 Turkish Get-Ups (3each)

Odd: 3 Wall walks OR 40ft HS Walk

Brandon Chapin

CrossFit Reaction – Comp Team

View Public Whiteboard

Weightlifting

3 PS + 3 SS

3 Power Snatch + 3 Squat Snatch
EMOM as long as possible. 135/95

Metcon (Time)

OHS (135/95)

21-15-9

Rest 2 minutes between sets. Try to go unbroken.

Conditioning

Metcon (Time)

4 Rounds for time:

21 T2B

3 OHS

155/105

*Add 10lbs each round.
14 Min Cap.

Skill

Metcon (No Measure)

E2MOM x 10:

10 Power Snatch (75/55)

3 BMU

Immediately into:

Metcon (Time)

3 rounds for time:

7 PS (75/55)

2 BMU

Brandon Chapin

CrossFit Reaction – Comp Team

View Public Whiteboard

Skill

Metcon (AMRAP – Rounds)

Death by Ring Dip:

Every minute complete 1 Muscle Up + Ring Dip

Each minute add 1 ring dip

Weightlifting

Shoulder Press (5-4-3-2-1-1-1)

Build to heavy single for the day.

Split Jerk (3-3-3-3)

4×3 @ 130% of shoulder press max. Goal is speed under the bar, quick feet.

Front Squat (8-6-4-8-6-4)

2 sets:

[email protected] 65%

[email protected] 75%

4 @ 85%

Conditioning

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press (5-4-3-2-1-1-1)

Build to heavy single for the day

Front Squat (8-8-6-6-4-4)

[email protected] 65%

[email protected] 75%

2×4 @ 85%

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Thrusters (100/65)

C2B/Pull Ups

3-3, 6-6, 9-9, 12-12, etc.
This is a CF Open workout 11.6 If you have a previous score, add performance to compare results.

Accessory Work

Metcon (No Measure)

EMOM x 12

1: 30 DU’s

2: 5 Ring Dip

3: 10 GHD

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds:

12 Thruster (95/75)

20’ Walking Lunge (95/75)

9 Burpee Over Bar

20’ Walking Lunge (95/75)

6 Pull Up

Brandon Chapin

CrossFit Reaction – CrossFit

View Public Whiteboard

Warm-up

A: Metcon (Time)

-400m Run

3 Rounds of Jumping Cindy

-400m Run

2 Rounds

-400m Run

1 Round

-400m Run
Jumping Cindy: 40 DU’s- 30 Air Squats- 15 Push Ups