Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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Metcon (Time)

Buy In – 400m Run

Thruster (95/65)

Lunge (95/65)

10 Thruster

1 Lunge

5 Pull Up

9 Thruster

2 Lunge

5 Pull Up

1 Thruster

10 Lunge

5 Pull Up

Total:

55 Thruster

55 Lunge (each leg)

50 Pull Up

Brandon Chapin

Announcements

CrossFit Reaction’s 6th Annual Greenville Games Friday October 21st and Saturday October 22nd. All Friday evening and Saturday AM classes are cancelled.

CrossFit Reaction – CrossFit

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A: Metcon (5 Rounds for reps)

5 rounds for max reps:

Min 1: Row max calories

Min 2: Burpee max reps

Min 3: Wall Ball max reps (30/20/14)

Min 4: Rest
Rx Plus= DB Thrusters (40/25) Enter score for each round.

B: Metcon (Time)

1 Mile Warm-Down run

Brandon Chapin

CrossFit Reaction – CrossFit

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B: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

400m Run

25 KBS (Green/Yellow)

25 Box Jump

25 S2OH (115/75)

25 Pull Up

A: Shoulder Press (5-5-5-5)

C: Metcon (No Measure)

Accumulate 100 reps of ab circuit

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Weight)

E2MOMx 10 minutes:

3 Snatch (or Clean and Jerk)

B: Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete 7 Minute AMRAP of :

6, 9, 12, 15, etc.

OHS/ FS (115/75/55)

T2B
Each partner must complete the round (6,6, then 9,9, then, 12,12, etc)

C: Metcon (Time)

5 x 400m Run:

Rest: 90s between efforts
Goal: 1 Mile pace.

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (6 Rounds for reps)

2 Minutes on, 2 minutes off for 6 sets:

200m Run + Max Reps Power Clean
Power clean at 75% of 1RM. Goal: 5+.

B: Metcon (No Measure)

Midline accessory :

4 Sets:

12 GHD

12 Front Rack Lunge

2x down and back slam ball carry (100/80/50)

Brandon Chapin

CrossFit Reaction – CrossFit

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a: Back Squat (10-8-6-6-6)

10- 60%

8- 65%

6- 70%

6- 75%

6- 80%

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

60%

70%

75%

75%

C: Metcon (AMRAP – Reps)

EMOMx10

Even: 5 Push press + Max reps T2B

Odd: Rest
Push press weight: 65-70% of power clean

D: Metcon (4 Rounds for time)

Comp Train Conditioning:

4 Sets:

1 Mile Assault Bike

3 Minute Rest.
Share the bike– alternate with a partner

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

In teams of 2 – one person working at a time:

5 Sprints (90m each)

50 Deadlift (135/105)

4 Sprints

40 Thruster (95/65)

3 Sprints

30 Deadlift (185/135)

2 Sprints

20 Thruster (115/85)

1 Sprint

50 Pull Up

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

9 Pull up

20 Box Jump

16 KBS (Orange/Green/Yello)
Rest 4 Minutes, then:

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

9 Push up

20 Weighted lunge

16 T2B
Use same Kettlebell for lunges

C: Metcon (Time)

Birthday Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

Greenville Games Tester:

In teams of 2:

4 Minutes Max Cal Row

3 Minutes Max Reps Burpee OTB

2 Minutes Max Reps S2OH (165/100/65)

1 Minute Max Reps C2B/ Pull Up

*Score is total reps completed*
“Compete” 165/100 + C2B

“Train” 135/85 + Pull Up

“Live” 95/65 + Ring Row

B: Metcon (Weight)

Then, spend 20 Minutes Building to heavy double for the day: Snatch or Clean and Jerk