Brandon Chapin

CrossFit Reaction – CrossFit

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

E2MOM: 6 back Squats. 4 Sets. Same weight throughout sets.

B: Metcon (Time)

10-8-6-4-2

Squat Clean

*50 DU’s between each round.
“Compete” 135/95 “Train” 115/75

“Live” 95/55 and 150 Singles

Brandon Chapin

CrossFit Reaction – Bootcamp

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A: Turkish Get Up (3-2-1)

One set on each arm

B: Fundamentals Day 2 (AMRAP – Reps)

EMOMx 12:

Even: 200m Row

Odd: 30s Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1 Minute on 1 Minute Off Row Tester (Distance)

20 Minutes

1 Minute Row for distance

1 Minute Rest

Score=total meter rowed

Goal=300+ for Men

250+ for women

B: Bench Press (10-8-6-4-2-4)

Record your set of 2 reps.

C: Metcon (Weight)

3×10 Get-Up Sit Up
5 each arm

Brandon Chapin

CrossFit Reaction – Bootcamp

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A: Turkish Get Up (3-2-1)

One set on each arm

B: Fundamentals Day 2 (AMRAP – Reps)

EMOMx 12:

Even: 200m Row

Odd: 30s Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Squat Snatch (10×1)

EMOMx10

1 Squat Snatch, Climb in weight. SUB: Clean and Jerk

B: Metcon (AMRAP – Reps)

– 4min AMRAP

30 Burpee over the bar

Max reps G2OH (95/65)

Rest 4 minutes

– 4 Min AMRAP

20 BOTB

Max reps G2OH (135/95)

Rest 4 minutes

– 4 Min AMRAP

10 BOTB

Max reps G2OH (155/115)

Compete= Snatch all sets.
Compare conditioning to 3/8/16. Score is total number of G2OH. **Note weight change**

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

“Compete”

7 Rounds for Time:

7 T2B

7 DL (225/155)

7 Box Jump (24)

**REST 1 Minute after each round**

————-

“Train”

7 RFT

7 T2B

7 DL (185/125)

7 Box Jump (24/20)

**Rest 1 Minute after each round**

————-

“Live”

7RFT

7 Weighted Sit-up

7 DL (135/95)

7 Box Step Up

**Rest 1 minutes after each round**
Score is total time to complete.

B: Metcon (No Measure)

Gymnastics Practice:

3 Sets:

5 Wall Walks

OR

40ft Handstand walk.

Rest as needed between sets.

Brandon Chapin

CrossFit Reaction – CrossFit

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

EMOMx 5

3 Front Squat. Goal: 80%

B: Hang Clean (10×1)

EMOM x 10

1 Hang Clean, climb in weight. Can be squat or power.

C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale Option:

3 RFT

50 Air Squats

7 Burpee Pull-Ups

10 Hang Power Clean

Brandon Chapin

CrossFit Reaction – CrossFit

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Talbot (AMRAP – Reps)

20 Min Clock

60 DB Thruster Buy In (45/25)

*run 150m when you stop for longer than 5 seconds or put the weights down

With remaining time AMRAP of:

1 Clean (135/105)

10 Double Under

2 Clean (135/105)

10 Double Under

3/10

4/10

5/10

etc…