Brandon Chapin

CrossFit Reaction – CrossFit

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A: Deadlift (2-2-2-2)

Build to 90% for 2.

C: Metcon (AMRAP – Reps)

Comp Training

———–

6 Min EMOM Muscle Up

You choose reps. Goal= 15+

B: Metcon (AMRAP – Rounds and Reps)

“Famously Hot” Tester

“Compete” and “Train”

10 minute AMRAP

20 Hang Clean (135/85)

30 Box Overs

40 Cal Row

50 DU’s

—————

“Live”

10 Hang Cleans (95/65)

20 Box Overs

30 Cal Row

100 Single Unders

Brandon Chapin

CrossFit Reaction – CrossFit

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

[email protected] 81%

B: Metcon (5 Rounds for reps)

5 Rounds for max reps:

200m Run

6 Ring Dips

Max Unbroken HSPU

————-

“Train”

200m Run

6 Ring Dips

Max Unbroken S2OH (135/95)

—————

“Live:

200m Run

6 HR Push Ups

6 S2OH (105/75)
1Minute rest after each round. “Unbroken”… no funny business.

C: Metcon (Calories)

Comp Training EMOM:

———

10 Minutes:

Odd: 30s Max Cal Airdyne

Even: 30s Max Reps T2B OR 5 Strict T2B

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 1 Power Clean + 2 FS + 1 Jerk (1+2+1)

Heavy complex (1+2+1)
EMOMx 10. Climb in weight each set to heavy single complex. Squat clean is allowed.

A2.: Snatch (1-1-1-1-1)

**Famously Hot Snatch Ladder** EMOM x max weight.

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

B2: Metcon (Time)

**Famously Hot Tester**

16-12-8 Thruster (115/75)

8-6-4 Bar Muscle Up
6 Minute cap.

C: Metcon (No Measure)

3 Sets:

12 GHD

12 Bulgarian split squat

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

24 Min Clock

*Buy In – 1 Mile Run (for every second under 9 min add 1 rep)

AMRAP

15 Deadlift (135/105)

10 DB Thruster (35/20)

25 Double Under

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 10m Shuttle Run Test (AMRAP – Rounds)

Every minute run an additional 10m shuttle. Touch the ground on the turns. Continue until time runs out.
Minutes 0-20 on the clock.

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10meter Weighted Lunge

10 Burpee

15 Slamball
Challenge option: DB Thruster (40/25) for slamball

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Front Squat (3-3-3-3-3)

5×3 @ 77%

B: Metcon (Time)

10 Rounds for time:

3 Muscle Up (Ring or Bar)

4 Hang Squat Clean (135/95)

5 Burpee Over the bar

—————

3 Pull Up+ 3 Ring Dip

4 Hang Squat Clean (95/65)

5 Burpee OTB

————-

3 Ring Row+ 3 Push Up

4 DB Hang squat clean (35/20)

5 Burpee
20 Min Cap.

C: Metcon (No Measure)

Recovery:

2 Sets:

Walk one lap

Run one lap

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Clean and Jerk (5-4-3-2-1)

Spend 20 Minutes Building to heavy single

B: Metcon (AMRAP – Rounds and Reps)

Teams of 2, 18min AMRAP

800m Run Buy-In:

then:

100 DU’s

80 Wall Balls

60 KBS

40 HR Push Up

“Compete”= Orange/Green

“Train”= Green/Yellow

“Live”= Yellow/Blue

Brandon Chapin

CrossFit Reaction – CrossFit

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

5×5 @ 79%

Rest= 2 minutes between sets

B: Metcon (Time)

For time:

30-20-10 T2B

15-10-5 Push Press (135/85)

400m Run

————

30-20-10 T2B

15-10-5 Push Press (115/65)

400m Run

—————

30-20-10 Weighted Sit-up

15-10-5 DB Push Press (40/20)

400m Run

C: Metcon (No Measure)

Weighted Broad Jump

3x 40ft

Men: hold 25-45lbs

Women: Hold 15-25lbs

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (4 Rounds for time)

Interval Conditioning

4 Sets: 500m Row

1 Min Rest
Round 1: Moderate (2k+ 10-15s)

Round 2: 2K Pace

Round 3: Moderate (2k+ 10-15s)

Round 4: 2K Pace

B: Metcon (Time)

21-15-9

“Compete”

Deadlift (205/155)

Box Jump (24)

————

“Train”

Deadlift (185/125)

Box Jump (24/20)

————

“Live”

Deadlift @ 65%

Box Step-Up (20)

C: Metcon (Weight)

Cash Out

———-

4 sets of 10 (5 each arm)

Get-Up Sit Up