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

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Metcon (No Measure)

With dumbbell, 3 sets NOT for time:

Waiter’s walk

Bent over row

Pause squat

Conditioning

Metcon (Time)

3 Rounds:

7 Thruster (75/55)

7 Pull Up

7 Burpee

–Rest 3 Min–

3 Rounds

–Rest 3 Min–

3 Rounds
23 Min Cap.

“Live” = Reps of 5

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Power Clean and Jerk (2-2-2-2-2-2)

1x Power Clean and Jerk
Build to heavy double. Does not have to be TNG.

Clean Pull (3-3-3-3-3)

100% 3×3

Conditioning

Metcon (Time)

5 RFT:

8 C2B

7 Ring Dip

6 KB snatch each (53/35)

400m Run

Accessory Work

Metcon (No Measure)

EMOMx 12

1: Slamball hold (100/80)

2: Handstand walk practice

3: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Hang Power Clean (3-3-3-3-3)

E2MOMx 10

3 Hang PC

Conditioning

Metcon (Time)

800m Run, Then:

21-15-9

SB Clean (50/30)

Box Jump

Then, 800m Run
Rx Plus: Hang Power Clean (115/85)

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Power Snatch (3-3-3-2-2)

80% for 2×2

Back Squat (3-3-3-3-3)

70% x 3

75% x 3

80% 3×3

Conditioning

Metcon (Time)

3 x 1 Mile Run

Rest 3′ between sets

Accessory Work

Metcon (No Measure)

4 x

15 GHD

15 Back extension

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (4-4-4-4-4)

2×4 @ 70%

3×4 @ 80%

Conditioning

Metcon (Time)

3 Rounds:

300m Row

10 Front Squats (115/75)

300m Row

10 S2OH
Rx Plus (145/105)