Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

In teams of 2, complete for max reps:

4 minutes Kcal Row

1 minute Rest

4 minutes Front Squat (135/95/65)

1 minute rest

4 minutes Kcal row

1 minute rest

4 minutes burpee over the bar
Score is total completed reps. One person working at a time.

B: Metcon (10 Rounds for reps)

10 Minute EMOM:

Push ups (you choose reps)

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit


Back Squat (5-5-5-5-5)

[email protected] 65%

3×5 @ 70%

Metcon (Time)

In teams of 2, complete 10 rounds each:

9 Wall Ball

25 DU’s

3 Cluster

“Compete” 30/16 Wallball + 155/105 Cluster

“Train” 20/14 WB + 105/85 Cluster

“Live” 16/12 WB + 95/65 Cluster
Alternate after each round. 10 rounds each/ 20 total.

Metcon (No Measure)

4 sets:

12 GHDS

6 Ring dips

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Front Squat (5-5-5-5)

4×5 @ 65-70% based on how it feels

B: Metcon (Calories)

AMRAP 20:

5 Pull Up

10 Push Up

15 Air Squats

20 Pulls on the rower

——-

Men: Goal 105+ Calories

Women: 70+ Calories
Score is total number of calories accumulated.

Accessory Work

Metcon (No Measure)

4 Sets

10 Get-Up Sit Ups (5 ea.)

10 Weighted Lunge steps (5 ea.)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 90s rest between sets. Aim for 40-50% of Jerk max
Take it from the ground today.

CrossFit

B: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

B: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Accessory Work

Strict Pull Ups

3 Sets Max effort strict Pull Ups

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit

A: Metcon (Weight)

Strength Circuit II, complete at 50% of clean max:



4 Sets:

5 Clean Pull

5 Power Clean

5 Thruster
Complete 1 set every 90s.

1: Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Minutes 0-10

2: Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Minutes 10-20

3: Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Minutes 20-30

Brandon Chapin

CrossFit Reaction – CrossFit

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CrossFit


A: Metcon (Weight)

Strength Circuit, @ 50% of snatch max:



4 Sets:

5 Hang snatch shrug

5 Hang snatch pull

5 Hang power snatch

5 OHS
Complete 1 set every 2 minutes

B: Metcon (AMRAP – Reps)

20 Minutes AMRAP:

50 Wallballs

50 Double-unders

40 Box Jump (24/20)

40 Toe-2-bar

30 Chest-2-bar

30 Burpees

20 Power Cleans (135/95)

20 S2OH (135/95)

10 Thrusters (135/95)

10 Muscle-ups

Rxx=145/100
Compare score to 11/19/15

Accessory Work

Handstand Walk

3 Sets: 40ft Walk

Rest as needed.

Sub: 3 sets of 6 Wall Walks

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (No Measure)

20 Min EROM

Min 1

4 Power Clean/Front Squat/Shoulder to OH (115/85)

Min 2

8 Toe to Bar

Min 3

12 Wallball (20/12)

Min 4

200m Run

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

150m Run

7 DB Squat Cleans

Rest 3 minutes, then:

B: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

25 DU’s

7 HR Burpees

Rest 3 Minutes, then:

C: Metcon (AMRAP – Reps)

7 Minute AMRAP:

800m Run

Max reps Man Makers

Brandon Chapin

CrossFit Reaction – CrossFit

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Weightlifting

Spend 20 minutes working on any lift

CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

3 Rounds Cindy

2 Round DT

** 3 Cindy + 2 DT = 1 Round*
Cindy= 5 Pull Up, 10 Push Up, 15 Air Squat

DT= 12 Deadlift, 9 Hang Clean, 6 Push Jerk (155/105/85)