Brandon Chapin

CrossFit Reaction – CrossFit

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A.

Back Squat (6-6-6-6)

[email protected] 65%

6 @ 75%

2×6 @ 80%

Metcon (Weight)

“D Swinney”

Every 3 Minutes for 6 Sets:

20/16 cal Row

10 HR Push Up

5 Deadlift @ 70%
Rx Plus= Assault bike 15/12 Cals + HSPU

B.

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here
Squad leader when Caroline O’Sullivan was deployed. He used to always do burpee muscle ups when they would stop at a gym. He was the best soldier in Caroline’s unit, and he saved at least ten lives while sacrificing his own.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1 Strict Press+ 2 Push Press

Every 30s complete 1 set:

1 Strict + 2 Push Press
Climb in weight to heavy set.

B: Metcon (Time)

“Heisman”

For time:

5 Rounds, rest 1 Minute between each round:

400m Run

6 Slamball Cleans

40 DU
“Compete” 100/80

“Train” 80/50

“Live” 50/30

Score is total time to complete, include rest time

C: Metcon (No Measure)

Midline:

4 Sets:

1 minute plank

10 Supermans

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (5-4-3-3)

[email protected] 70%

4 @ 80%

[email protected] 85%

3 @ 90%

B: Metcon (Time)

“Bowden”

Complete part B for time, immediately into part C for distance. 16 Minute Clock.

“Compete”

750m Row, then:

21-15-9

OHS (115/85)

9-7-5

Bar Muscle Up

—————

“Train”

750m Row, then:

21-15-9

OHS (95/65)

Burpee C2B

————–

“Live”

750m Row, then:

21-15-9

Front Squat (95/65)

Assisted Pull Up
Use 1k Time from last week to pace.

**16 Minute Cap**

C: Metcon (Distance)

Use remaining time to row for max distance.

D: Metcon (No Measure)

Gymnastics Conditioning

———-

3 Sets:

40ft HS walk OR 30s HS hold

20 V-ups

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (8-6-4-4)

[email protected] 65%

6 @ 75%

4 @ 85%

4 @ 90%

*Rest 2 minutes between sets

B: Metcon (AMRAP – Rounds and Reps)

“D Ford”

On a 14 Minute Clock, complete parts B and C with a partner:

12 Minute AMRAP:

7 Squat Cleans

7 Bar-facing burpee

*Switch every round.
“Compete” 155/105

“Train” 115/75

“Live” 95/65

C: Metcon (AMRAP – Reps)

Immediately into: 2 Minutes max reps C2B/Pull Ups with partner.
“Compete” = C2B

Weightlifting

Snatch (3-3-3-3-3)

3 @ 60%

3 @ 70%

3×3 @ 75%

*Not touch and go

Snatch Pull (3-3-3-3-3)

2×3 @90%

[email protected] 95%

*Use straps if needed

Brandon Chapin

CrossFit Reaction – CrossFit

24 Min AMRAP
Min 1 – DL (135/105)
Min 2 – HSPU
Min 3 – Lunge (135/105)
Min 4 – Run 200m

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Metcon (AMRAP – Reps)

Min 1,5,9,13,17,21

Deadlift (135/105)

Metcon (AMRAP – Reps)

Min 2,6,10,14,18,22

HSPU (or Push Up)

Metcon (AMRAP – Reps)

Min 3,7,11,15,19,23

Lunge (135/105)

Metcon (Time)

Min 4,8,12,16,20,24

Run 200m


Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

In Teams of 2

40 Double-unders (each)

80 HR Push Ups

400m Run

40 Double-unders (each)

80 Pull Ups

400m Run

40 Double-unders (each)

80 Burpee

400m Run
One person workingg at a time. Run together

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (8-8-8-8)

65%

70%

75%

80%

B: Front Squat (5-5-5-5)

60%

65%

2×70%

C: Metcon (Calories)

“I’ll Be Waiting”

5 min EMOM

10 Hang snatch (115/75)

Immediately into:

5 min EMOM

15 wall ball (20/14)

Immediately into:

5 AMRAP

Max Kcal Row

Goal: 80/70+
Sub: Hang clean (135/95) if you see fit

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

Conditioning

———

800m Run

30 Box Jump (24/20)

30 KBS (Orange/Green)

400m Run

20 BJ

20 KBS

200m Run

10 BJ

10 KBS

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Hang Clean (3-3-3)

Build to heavy triple hang squat clean. Aim for at least 70% of Squat clean max.

B: Metcon (AMRAP – Rounds and Reps)

20Min AMRAP:

10 Wall Balls (20/14)

5 HSPU

1 Squat Clean (195/135/95)

C: Metcon (No Measure)

EMOMx5:

5 Muscle Up

Immediately into:

EMOMx5

35 DU’s