Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

3 PS + 3 SS

3 Power Snatch + 3 Squat Snatch
EMOM as long as possible. 135/95

Metcon (Time)

OHS (135/95)

21-15-9

Rest 2 minutes between sets. Try to go unbroken.

Conditioning

Metcon (Time)

4 Rounds for time:

21 T2B

3 OHS

155/105

*Add 10lbs each round.
14 Min Cap.

Skill

Metcon (No Measure)

E2MOM x 10:

10 Power Snatch (75/55)

3 BMU

Immediately into:

Metcon (Time)

3 rounds for time:

7 PS (75/55)

2 BMU

Brandon Chapin

CrossFit Reaction – Comp Team

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Skill

Metcon (AMRAP – Rounds)

Death by Ring Dip:

Every minute complete 1 Muscle Up + Ring Dip

Each minute add 1 ring dip

Weightlifting

Shoulder Press (5-4-3-2-1-1-1)

Build to heavy single for the day.

Split Jerk (3-3-3-3)

4×3 @ 130% of shoulder press max. Goal is speed under the bar, quick feet.

Front Squat (8-6-4-8-6-4)

2 sets:

[email protected] 65%

[email protected] 75%

4 @ 85%

Conditioning

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Shoulder Press (5-4-3-2-1-1-1)

Build to heavy single for the day

Front Squat (8-8-6-6-4-4)

[email protected] 65%

[email protected] 75%

2×4 @ 85%

Conditioning

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Thrusters (100/65)

C2B/Pull Ups

3-3, 6-6, 9-9, 12-12, etc.
This is a CF Open workout 11.6 If you have a previous score, add performance to compare results.

Accessory Work

Metcon (No Measure)

EMOM x 12

1: 30 DU’s

2: 5 Ring Dip

3: 10 GHD

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

5 Rounds:

12 Thruster (95/75)

20’ Walking Lunge (95/75)

9 Burpee Over Bar

20’ Walking Lunge (95/75)

6 Pull Up

Brandon Chapin

CrossFit Reaction – CrossFit

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Warm-up

A: Metcon (Time)

-400m Run

3 Rounds of Jumping Cindy

-400m Run

2 Rounds

-400m Run

1 Round

-400m Run
Jumping Cindy: 40 DU’s- 30 Air Squats- 15 Push Ups

Brandon Chapin

CrossFit Reaction – CrossFit

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Power Clean + Front Squat

2x Power Clean + 1 Front Squat
Complete 1 set every minute. Add weight each minute until you achieve your heavy single for the day.

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

20 Front Rack Lunge Steps (95/65)

20 Push Press (95/65)

20 Pull Ups

20 KBS (Green/Yellow)
“Compete” use (115/85) + Orange/Green

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Metcon (AMRAP – Rounds)

EMOM for as long as possible:

3 Power Clean + 3 Squat Clean (no combo)

155/105

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

3×3 @ 95%

2×3 @ 105%

Skill

Metcon (No Measure)

EMOMx 8:

Even: 10/8 Cal Assault Bike

Odd: 6 Strict C2B

Conditioning

Metcon (AMRAP – Reps)

20 Minute AMRAP:

20 DB Snatch

40 HSPU

60 Pull Up

80 Push Press (75/55)

100ft Overhead walking lunge (95/65)

Brandon Chapin

CrossFit Reaction – CrossFit

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Accessory Work

Metcon (No Measure)

5 Sets NOT for time:

40ft Slamball bearhug carry

6 Ground-to-shoulder with slam ball

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

2×7 @67%

[email protected] 77%

2×3 @ 87%

Metcon (Time)

2 Rounds for time

11 Cal Row

15 Thrusters (95/65)

20 Cal Row

16 Thrusters
QUICK!

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (No Measure)

EMOM 8

Even: 40ft HS Walk/ 3 Wall walk

Odd: 40s plank hold

Deadlift (4-4-4-2-2-1-1)

[email protected] 80%

[email protected] 85%

2×1 @ Heavy single

500m Row (Time)

Max Effort 500m Row
10 sets: 500m Row, rest 1 minute.

Score is your slowest and fastest time (enter separately)

500m Row (Time)

Max Effort 500m Row

Brandon Chapin

CrossFit Reaction – Comp Team

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Skill

Metcon (No Measure)

EMOM 12

1: 6 Strict Ring Dip

2: 30s Handstand hold

3: Max L-sit

Weightlifting

Deadlift (4-4-4-1-1-1-1)

3×4 @ 80%

[email protected] 85%

1×1 @ 88%

2×1 @ 90%

Conditioning

Metcon (2 Rounds for time)

Row Conditioning

10x 500m Repeats

REST= 1 Minute

Score is your lowest and highest time. Try to stay sub 1:45 (Men) sub 2:00 (Women)