Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

12 Days of Christmas (Time)

1- Burpee Pull-up

2 Squats

3 Toe-2-bar

4 Pull-up

5 Burpees

6 KB Swings

7 Wallballs

8 KB Front Squat

9 Sit-up

10 Slamball

11 Slamball Lunges

12 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Front Squat (5-5-5-5)

Last 2 sets at 70%

B: Metcon (Time)

100 DU

30 Cal Row

30 KBS (Orange/Green)

30 Box Jumps

30 KBS

30 Cal Row

100 DU

Brandon Chapin

CrossFit Reaction – CrossFit

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2x Squat Clean+1 Jerk

2 Squat Cleans+ 1 Jerk
Build to heavy complex

B: Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

1K Row,

then AMRAP:

5 Wall Balls (30/20)

3 Strict HSPU/ HR Push Up

1 Clean &Jerk
“Compete”205/145

“Train” 135/85

“:Live” 95/65

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

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

60%

65%

70%

75%

B: Metcon (Time)

“Train”

8 Rounds for time:

8Front rack lunges (95/65)

8 Bar-facing burpee

8 Pull Ups

*****************

“Compete”

8 Rounds for time:

8 Overhead lunges (95/65)

8 Bar-facing burpee

8 C2B Pull Ups

Weightlifting

C: Squat Clean (5-5-3-3-3)

5×60%

5×65%

3×70%

2x3x75%

*no touch and go

D: Metcon (No Measure)

Weighted sit ups

3×15

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

40 Push Up

5 Thruster (155/115)

300m Run

30 Push Up

5 Thruster (155/115)

300m Run

20 Push Up



10 Push Up



5 Push Up



Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

Circuit Day

———-

EMOMx 10

Even: 5x Shuttle Run

Odd: 5 Ring Dips + Max Reps Pull ups
Rest 5 minutes, then:

Metcon (No Measure)

EMOMx 10

Even: 3 Wall Walks+ Push up

Odd: 10 weighted Step Ups
Rest 5 minutes, then:

Metcon (Weight)

EMOMx 10

Even: Plank hold (add weight throughout)

Odd: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Front Squat (5-5-5-5)

60%

65%

70%

70%

B: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 HR Push Up/ HSPU

10 T2B

15 Wall balls
Rx+ HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

Push Jerk (5-5-5-5-5)

Last 2 sets at same weight.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

3 Position Snatch

High hang- Below the knees- Ground
Build to heavy set.

Bulgarian split squat (5-5-5-5)

45% of Clean.