Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Shoulder Complex

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.

Conditioning

Metcon (AMRAP – Rounds and Reps)

In 6 minutes:

30 DU’s

20 S2OH (75/55)

10/8 Cal Row

Rest 3 Minutes:

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

30 DU

20 S2OH (95/65)

10/8 Cal Row

Accessory Work

Metcon (No Measure)

3 Sets:

10 Get Up Sit Up (5ea)

5 Strict + 5 Kipping Pull Up

Brandon Chapin

CrossFit Reaction – Comp Team

This is **DELOAD** week. Work on weaknesses, focus on skill an mobility. Don’t push it.

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Weightlifting

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

2 Rounds of:

7 @ 60%

5 @ 70%

3 @ 80%

Shoulder Complex

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.

Conditioning

Metcon (Time)

27-21-15-9

S2OH

Bar- Facing Burpee

R1: 115/75

R2: 135/95

R3: 155/105

R4: 165/115
**Rest 1 Minute between rounds!

Skill

Metcon (No Measure)

EMOMx 9

1: 40ft Handstand walk

2: 12 Alt. Pistols

3: 6 Strict T2B

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

18 Min E3MOM

Teams of 2:

*In 3 minutes complete the workout below. P1 will do one part, P2 will do the other. Switch after each round – both teammates will do 3 rounds of each workout. Workout is scored on total Pull Ups.

P1 —

50’ Farmers’ Carry (73/54)

3 Squat Clean (155/105)

6 HSPU

9 Burpee O’ Bar

50’ Farmers’ Carry (73/54)

P2 —

50 DU

Max Pull Up with remaining TIME

Brandon Chapin

CrossFit Reaction – CrossFit

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Conditioning

A: Metcon (Distance)

RUN or Bike 10 Minutes Z1 Pace.
Rest 5 minutes, then:

B: Metcon (AMRAP – Rounds)

8′ AMRAP

16/14 Cal row

KBS 10, 11, 12…
Adding one rep of KBS each round.

Train:

Green/Yellow

Compete: Orange/Green

Rest 2 Minutes, then:

C: Metcon (AMRAP – Reps)

EMOMx 10

3 Squat Cleans (115/75) +

Max HSPU/ HR Push Up
Compete: 135/95 and HSPU

Brandon Chapin

CrossFit Reaction – Comp Team

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Weightlifting

Metcon (Time)

21 Cleans (115/85)

Rest 2 minutes

15 Cleans (135/95)

Rest 2 minutes

9 Cleans (155/115)
The goal is to go unbroken. Scale weight accordingly to manage unbroken set.s

Conditioning

Metcon (AMRAP – Rounds)

Death by EMOM

Row 10/8 Cal + Burpee 8, 9, 10, etc.

Starting at 8, add one burpee each minute until failure.

Metcon (No Measure)

EMOM X 10

3 Squat Cleans +

7 HSPU
135/95

Skill

Metcon (AMRAP – Reps)

3 Sets:

Max UB Bar Muscle Up

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