Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Back Squat (7-5-3-7-5-3)

2 Rounds:

7 @ 60%

[email protected] 70%

3 @ 80%

Accessory Work

Metcon (No Measure)

3 Sets:

12 Ab Wheel

12 Bulgarian Split Squat (6ea.)

12 Strict Press- use KB or DB

Conditioning

Metcon (No Measure)

Go for a 20 Min run

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Back Squat (7-7-5-5-3-3)

2×7 @ 60%

2×5 @ 70%

2×3 @ 80%

Conditioning

Metcon (Distance)

20 Minutes Aerobic Work

Z1 Pace Run, Row, Airdyne

Metcon (No Measure)

4 Sets:

60s Plank

10 Ring Dips

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Weight)

EMOM

Min 1: 25 Thrusters

Min 2: Rest

Min 3: 20 Thrusters

Min 4: Rest

Min 5: 15 Thrusters

Min 6: Rest
Choose a weight you can manage in one minute.

Metcon (Time)

1K Row, then:

3 Rounds for time:

21 T2B

21 Box Jump

Cash Out: 1K Row
Can sub 800m run if you’d like

Brandon Chapin

CrossFit Reaction – Comp Team

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Metcon (Weight)

30 Thrusters

Rest 1 minutes

25 Thrusters
You choose the weight. Try to go unbroken or as few sets as possible

Metcon (Calories)

Max AB Cals:

20s on

10s rest

4 Minutes (8 sets)

Metcon (AMRAP – Reps)

In 3 minutes complete:

20/16 Cal Row

200m Run

Max unbroken C2B in remaining time

-Rest 1 Minute –

Complete 5 sets

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Complete Front Squats if you did not squat yesterday.

Snatch (3-3-2-2-1-1)

Spend 20 minutes building to heavy single

Metcon (No Measure)

EMOMx 8

10 Wall Ball + 20 DU’s
Rest 2 Minutes, then:

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

3 Muscle Up (Scale: 5 Burpee Pull Up)

6 OHS (Scale: FS)
“Compete” 135/95

“Train” 115/75

“Live” 95/65

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Metcon (Time)

21-15-9

Snatch

115/75

135/95

155/105

Rest 2 Minutes between sets

Conditioning

Metcon (Time)

30 OHS for time

145/105

Metcon (No Measure)

EMOM X 10

8 Wall Balls

30 DU’s

Immediately into:

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 MU

3 Squat snatch (135/95)

Accessory Work

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Shoulder Complex

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.

Conditioning

Metcon (AMRAP – Rounds and Reps)

In 6 minutes:

30 DU’s

20 S2OH (75/55)

10/8 Cal Row

Rest 3 Minutes:

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

30 DU

20 S2OH (95/65)

10/8 Cal Row

Accessory Work

Metcon (No Measure)

3 Sets:

10 Get Up Sit Up (5ea)

5 Strict + 5 Kipping Pull Up

Brandon Chapin

CrossFit Reaction – Comp Team

This is **DELOAD** week. Work on weaknesses, focus on skill an mobility. Don’t push it.

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Weightlifting

Front Squat (7-7-5-5-3-3)

2 Rounds of:

7 @ 60%

5 @ 70%

3 @ 80%

Shoulder Complex

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.

Conditioning

Metcon (Time)

27-21-15-9

S2OH

Bar- Facing Burpee

R1: 115/75

R2: 135/95

R3: 155/105

R4: 165/115
**Rest 1 Minute between rounds!

Skill

Metcon (No Measure)

EMOMx 9

1: 40ft Handstand walk

2: 12 Alt. Pistols

3: 6 Strict T2B

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

18 Min E3MOM

Teams of 2:

*In 3 minutes complete the workout below. P1 will do one part, P2 will do the other. Switch after each round – both teammates will do 3 rounds of each workout. Workout is scored on total Pull Ups.

P1 —

50’ Farmers’ Carry (73/54)

3 Squat Clean (155/105)

6 HSPU

9 Burpee O’ Bar

50’ Farmers’ Carry (73/54)

P2 —

50 DU

Max Pull Up with remaining TIME