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

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (No Measure)

Warm-up Accessory

———-

3 Sets:

10 Get-Up Sit up (5 each)

10 Supermam

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale: 185/125 + HR Push Ups

C: Front Squat (5-5-5-5)

60%

65%

70%

70%