Brandon Chapin

CrossFit Reaction – CrossFit

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A.: Metcon (AMRAP – Rounds and Reps)

18 Minutes AMRAP

Buy in 50 KB Swings

30 Double-unders

20 Wallballs (20/14)

10 Burpees

Rxx= DB Thrusters (30/20)

Do not Score KB Swings as reps.

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Clean and Jerk (5-4-3-2-2-1-1)

20 Minutes to build to a heavy single for the day

Conditioning

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

21 C2B

50 DU’s

21 Squat Cleans (115/75)



15 C2B

50 DU’s

15 Squat Cleans (135/95)



12 C2B

50 DU’s

12 Squat Cleans (155/115)

—-

9 C2B

50 DU’s

9 Squat Cleans (175/135)



6 C2B

50 DUs

6 Squat cleans (205/155)
If you make it through start back at Round 1.

Skill

Metcon (No Measure)

4 Rounds with a weight vestL

10 Ring Hollow swings

10 Ring Pull Ups

10 Back Hypers

Brandon Chapin

CrossFit Reaction – CrossFit

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Skill

Use this time to work on any accessory skill/strength

Metcon (No Measure)

4 Sets NOT for time:

6 Ring Dips

8 T2B

12 Plank-to-push Up

Conditioning

Metcon (Time)

800m run

21 burpee box jump (24/20)

400m run

15 burpee box jump

200m

9 burpee box jump

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Back Squat (5-3-2-5-3-2)

5 @ 75%

3 @ 85%

2 @ 90%

Conditioning

Metcon (Time)

Thruster:

10 Reps, Rest 1 Min

10 Reps, Rest 1 Min

15 Reps, Rest 2 Min

15 Reps
Try to go unbroken each set

1 Minute on 1 Minute Off Row Tester (Distance)

20 Minutes

1 Minute Row for distance

1 Minute Rest

Score=total meter rowed

Goal=300+ for Men

250+ for women

Accessory Work

Metcon (AMRAP – Reps)

3 Sets:

8 Single-arm OH Walking Lunge (4 Ea)

8 SB Cleans

20s DU’s (fast!)
Record total DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (5-5-3-3-2-2)

2×5 @ 75%

2×3 @ 85%

2×2 @ 90%

Conditioning

Metcon (No Measure)

E3MOM x 21

250m/200m Row

7 Thrusters (95/65)

7 Pull Ups

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Deadlift (5-5-5-5-5)

5 sets of 5 all at the same weight.

Conditioning

Metcon (AMRAP – Reps)

22 Min AMRAP:

50 Cal Row

40 Wall Ball

30 Deadlift (185/125)

20 HSPU

30 Deadlift

40 Wall Ball

50 Cal Row
260 Reps per round.

“Compete” (225/155)

Accessory Work

Metcon (No Measure)

3×10 Pull Up (5 strict + 5 Kipping)

3×10 GHD

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Deadlift (20-20)

Rest= 1 Minute between sets.

Conditioning

Metcon (AMRAP – Reps)

22 Min AMRAP:

50 Cal Row

50 WB (20/14)

50 DL (225/155)

50 HSPU

Skill

Metcon (AMRAP – Reps)

6 Minutes, climb the ladder:

3, 6, 9, etc *unbroken* Pull Ups/ C2B

Go unbroken for as many sets as possible. Once you break start back at 3 and climb again.

Brandon Chapin

CrossFit Reaction – CrossFit

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A.

Minutes 0-14

Metcon (AMRAP – Rounds and Reps)

Power Couple WOD

50 Reps at each station:

L unges (95/65)

O ver the bar burpees (synchro)

V ups

E mpty bar thrusters

14 Minute AMRAP
Rx+ (115/85) throughout

B.

Minutes 14-24

Clean+Hang Clean+Jerk

1x Clean+Hang Clean+Jerk

Do not put bar down
10 Minutes to establish heavy complex with parnter


Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Metcon (AMRAP – Reps)

6 Minutes:

30s AMRAP Power Snatch (95/65)

30s Rest

Metcon (Weight)

EMOM x 10

Even: 20 Shoulder Taps (10 ea.) OR 40ft HS walk

Odd: Snatch (build to heavy single)
Goal is not to reach 1RM but to lift heavy load under fatigue.

Overhead Squat (1-1-1-1-1)

**Clean grip if possible** Goal is upper back strength/ stability. Pause at bottom to work on stability

Conditioning

A.

Minute 0-10

Metcon (AMRAP – Rounds)

Death by EMOM:

Add 1 Burpee each minute:

4 Bar-facing burpee + 30 DU’s

B.

Minute 10-17

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

6 T2B

6 OHS (135/95)

Skill

Metcon (No Measure)

10 min Muscle Up practice:

you choose MU work: Transition/ strict/ weighted/ dips/ etc.

Metcon (No Measure)

10 min Muscle Up practice:

you choose MU work: Transition/ strict/ weighted/ dips/ etc.

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Push Press (3-3-3-3)

Building to heavy set of 3. Superset with 6 strict pull ups.

Conditioning

Metcon (Time)

3 Rounds for time:

21/18 Cal Row

15 S2OH

9 Burpee OTB

Rest= 1 Minute between rounds
“Compete” Assault Bike Cals and 155/105

“Train” 135/85

“Live” 95/65

Skill

Metcon (No Measure)

4 Sets:

5 Ring Dip

8 T2B