Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

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

2 Rounds of:

[email protected] 65%

[email protected]%

3 @ 85%

Metcon (No Measure)

EMOM x 5:

10 Thruster (115/75)

Conditioning

Metcon (No Measure)

EMOMx 20:

Even: 250m ROw

Odd: Rest

Immediately into:

Metcon (Calories)

For 10 Minutes:

40s Max Cal Assault Bike

20s Rest

Skill

Metcon (AMRAP – Reps)

Tabata style for 8 rounds (4 Mins)

I. DU’s

II. T2B

Brandon Chapin

CrossFit Reaction – CrossFit

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

2×7 @ 65%

2×5 @ 75%

2×3 @ 85%

B: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

In teams of 2:

250m Row

7 Thrusters (95/65)

25 DU’s

*Switch every Round.

Accessory Work

C: Metcon (No Measure)

EMOM X 8:

5 Burpee + 5 T2B

Brandon Chapin

CrossFit Reaction – CrossFit

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Deadlift (3-3-3-2-2)

65%x 3

70% x 3

75% x 3

80% 2×2

Metcon (Time)

21-15-9

Deadlift (205/125)

Box Jump (24/20)

HR Push Up
Rx plus= (245/155)

Metcon (No Measure)

3 Sets NOT for time:

3-6 Strict Pull Up/C2B

12 Weighted lunge

90s Plank Hold

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Deadlift (3-3-3-2-2)

65%x 3

70%x 3

75%x 3

80% 2×2

Metcon (Time)

27-21-15-9

Deadlift

Box Jump

*REST 1 Min between rounds*
R1: 225/155

R2: 275/185

R3: 305/195

R4: 315/205

Accessory Work

Metcon (No Measure)

3 Sets NOT for time:

Max Unbroken C2B

12 Front Rack Lunge (6ea)

90s Plank

Brandon Chapin

CrossFit Reaction – CrossFit

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5 Rep Power Clean TnG (5-5-5-5-5)

5 Reps touch and Go
Complete every 2 minutes for 5 sets. Build to heavy set.

Metcon (AMRAP – Rounds and Reps)

E3MOMx 15 min:

8 G2OH (115/75)

8 T2B

10/ 8 Cal Row

Rx + G2OH (155/105)
Immediately into:

Metcon (AMRAP – Reps)

3 Minutes Max Burpee OTB

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Overhead Squat (3-3-2-2-1-1-1)

Build to heavy single for the day

Conditioning

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

8 Snatch

8 T2B

8 Bar facing burpee

**Every 3 rounds add weight

R1-R3 (115/75)

R4-R6 (135/95)

R7-R9 (165/115)

Metcon (AMRAP – Reps)

In remaining time:

AMRAP Snatch (185/130)

Gymnastics

Metcon (AMRAP – Rounds)

EMOM x 10:

3 Muscle Up

OR

1 Strict + 2 Kipping MU

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Front Squat (2x(7-5-3)

2×7 @ 65%

2×5 @ 75%

[email protected] 85%

Push Press (3-3-3-3-3)

Last 3 sets at same weight.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 Front Squat

7 Pull Ups

7 Box Overs (24/20)
Rx (135/95)

Rx+ (155/115)

Metcon (No Measure)

4 Sets:

60s Plank Hold

3 Wall Walks

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Front Squat (2×7-5-3)

2 Rounds:

65% x 7

75%x 5

85%x 3

Split Jerk Lunge (2×3-3-3)

You will split jerk the bar overhead, maintain that position and then lunge in place.
3 each leg

Conditioning

Metcon (No Measure)

EMOM x 12

Min 1: 10 Front Squat (185/125)

Min 2: 15 Pull Ups

Min 3: 10 Box Jump Overs (30/24)

Immediately into:

Metcon (Time)

3 Rounds for time:

5 Front Squat (205/145)

15 Pull Ups

10 BJO

Skill

Metcon (No Measure)

EMOMx 12:

1: Max L-sit hold

2: 6 Deficit HSPU

3: 2 Strict MU

4: Rest

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

3 Rounds For Reps:

1 Minute Push Press (95/65)

2 Minutes Wall Balls (20/14)

3 Minutes Cal Row
**1 Minute Rest between rounds **