Brandon Chapin

CrossFit Reaction – CrossFit

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A: Strict Press + Push Press Complex (4x (3+3))

3x Strict Press immediately into 3x Push press.
Build to a heavy complex

B: Metcon (AMRAP – Reps)

8 Minute EMOM:

7 Pull Up

Max Reps DU’s in remaining time.

*Compete= Strict pull ups.
Compare to 10/26/15

C: Metcon (No Measure)

Accessory Strength

————–

4 Sets:

15 Cal Airdyne

10 Overhead lunge

5 Slamball Cleans

Brandon Chapin

CrossFit Reaction – CrossFit

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

60%

65%

70%

75%

B: Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete 12 Minute AMRAP:

7 Bar facing Burpees

7 Squat Cleans

*Switch after each round*

————–

“Compete” 135/95

“Train” 115/75

“Live” DB Squat cleans (35/20)
Goal: 6+ Rounds

C: Metcon (Time)

Gymnastics Conditioning

———–

Every 30s: 2 Muscle Up or 2 Strict C2B
Goal: 5+ minutes

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Wahoo!

Rest as needed, then:

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest as needed, then:

C: Metcon (AMRAP – Reps)

EMOMx 10:

Even: 30s max Push Ups or HSPU

Odd: 30s Max air squats
Rx plus is HSPU. Score is total reps completed

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Regional Tester 2016 (AMRAP – Rounds and Reps)

“The Tester”

7 Minute AMRAP:

52 Wall Balls (20/14)

26 Pull Ups

—-

Scale Option:

26 Wall Balls

13 Pull Ups
Rest 3 Minutes, then:

B: Regional Tester 2 2016 (AMRAP – Rounds and Reps)

“Tester Part 2”

7 minute AMRAP

14 Burpee OTB

14 Power Cleans (115/85)

——

Rx Plus Option:

14 Alternating pistols

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (No Measure)

Accessory Work:

E3MOM for 15 Minutes:

4 Strict press (from the ground)

6 Front rack lunge (3 each, same bar)

8 Toe-2-bar

B: Metcon (Time)

10 Rounds for time:

200m Run

10 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

3 Rounds:

16/12 Cal Row

15 Box Overs

10 Goblet Squats

Rest 2 Minutes, then:

2 Rounds

Rest 1 Minute, then:

1 Round
“Compete”= Orange/Green

“Train” = Green/Yellow

“Live”= Yellow/Blue

B: Back Squat (6-6-6-6)

60%

65%

70%

75%

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Thruster (3-3-2-2-1)

15 Mins to build to heavy thruster

B: Metcon (Time)

1200m Run (3 laps)

40 Pull Ups

30 Thrusters

20 Calorie Row

————

“Compete” & “Train” 115/75

“Live” 95/55

C: Metcon (Time)

Comp Train MetCon

—————–

5 Rounds for time:

30 DU’s

10 KB Snatch (5each arm)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Hero workout, scale accordingly. You may complete as team of 2, switch at any time, run together.

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

For Reps*

*each second under 7 min = 1 rep

27 Min Clock

7 Min

18-12-6

Thruster (75/55)

Pull Up

200m Run

3 Min Rest

7 Min

15-9-3

Thruster (95/75)

Pull Up

400m Run

3 Min Rest

7 Min

12-6-1

Thruster (115/95)

Pull Up

800m Run