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%

Brandon Chapin

CrossFit Reaction – CrossFit

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Fish or Chips?

A: Metcon (Weight)

Strength Circuit 1

———-

4 Sets @ 50% of Snatch Max

Hang Snatch Shrug x 5

Hang Snatch Pull x 5

Hand Power Snatch x 5

OHS x5
No rest between movements, Rest 60s between sets.

B: Metcon (Weight)

Strength Circuit 2:

——–

4 Sets at 50% of max clean

Clean Pull x 5

Power Clean x 5

Thruster x5
No rest between movements, 60s rest between sets

C: Metcon (No Measure)

10 Minutes Z1 Run/Row/Airdyne

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (10-8-8-8)

10 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

B: Metcon (Time)

3 Rounds for time:

20 Burpee

20 DB Thruster

**200m Run every time you stop on Thrusters
“Compete” (45/30)

“Train” (35/20)

“Live” (30/15)

C: Metcon (AMRAP – Reps)

Comp Train MetCon

———-

E2MOMx 10mins

12/10 AB Cals + Max Unbroken T2B


Brandon Chapin

CrossFit Reaction – CrossFit

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A.: Metcon (No Measure)

10 Minute EMOM

10 KB Front Squats

Metcon (Time)

“Frenemies”

In teams of 2, complete 22Min AMRAP:

400m Run

100 Wallballs

80 KB Swings

60 Burpees
Divide the work as you see fit. Run together.


Work for the Weekend

B.

B.

Interval Warm-Up (No Measure)

:30s on

:30s off

Run/row/airdyne

()

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (AMRAP – Rounds and Reps)

In teams of 2, 20min AMRAP:

3 Deadlift @ 70%

7 Pull Up

21 DU’s
Alternate each round. Goal: 8+ Rounds each


Flash Back Friday! Reaction 2.0

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Reps)

2 Minutes on, 2 Minutes off for a total of 6 sets:

14/12 Calorie Airdyne + Max reps Wall Balls in remaining time
Rx Plus= Assault Bike Calories