Brandon Chapin

CrossFit Reaction – CrossFit

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

65%

70%

75%

80%

B: Front Squat (5-5-5-5)

60%

65%

2×70%

C: Metcon (Calories)

“I’ll Be Waiting”

5 min EMOM

10 Hang snatch (115/75)

Immediately into:

5 min EMOM

15 wall ball (20/14)

Immediately into:

5 AMRAP

Max Kcal Row

Goal: 80/70+
Sub: Hang clean (135/95) if you see fit

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

Conditioning

———

800m Run

30 Box Jump (24/20)

30 KBS (Orange/Green)

400m Run

20 BJ

20 KBS

200m Run

10 BJ

10 KBS

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Hang Clean (3-3-3)

Build to heavy triple hang squat clean. Aim for at least 70% of Squat clean max.

B: Metcon (AMRAP – Rounds and Reps)

20Min AMRAP:

10 Wall Balls (20/14)

5 HSPU

1 Squat Clean (195/135/95)

C: Metcon (No Measure)

EMOMx5:

5 Muscle Up

Immediately into:

EMOMx5

35 DU’s

Brandon Chapin

CrossFit Reaction – CrossFit

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Game Face

A: Metcon (Time)

1K Row

Rest 3 Minutes

1K Row
Try to stay at same pace both sets.

B: Metcon (AMRAP – Rounds and Reps)

“First Love”

Every 3 Minutes complete:

12 Thruster (95/65)

12 C2B (Pull Ups)

**Add 10# each round:

Male 95, 115, 135, 145, 155, etc.

Female 65, 75, 85, 95, 105, etc.
“Compete” C2B

“Train” Pull Ups

“Live” Ring Rows

Goal: 3+ rounds. Scale reps and weight accordingly. Compare to 1/20/16

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (Time)

For Time:

400m run

36 Thruster (45/35)

6 Toe to Bar

400m Run

21 Thruster (75/35)

6 Toe to Bar

400m Run

15 Thruster (95/35)

6 Toe to Bar

400m Run

9 Thruster (115/35)

6 Toe to Bar

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Weight)

Every minute for 10 minutes:

10 KB Front Squats

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 21 Minutes:

25 Weighted sit up OR Slam ball

200m Run

50 DU’s

200m Run

25 HR Push Ups

200m Run
Rx Plus= HSPU

Brandon Chapin

CrossFit Reaction – CrossFit

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A: 2x Squat Clean+1 Jerk (1-1-1-1-1-1)

2 Squat Cleans+ 1 Jerk
12 min E2MOM:

1 Complex every 2 minutes. Climb in weight to heavy set.

B: Metcon (Weight)

15 Min EMOM

Min 1: 10 Deadlift

Min 2: 15/10 Box Jump

Min 3: 20/15 Wall Ball
Goal of EMOM is to maintain strong pace throughout. Pick weight and scale reps so that you are able to maintain pace in under 40s.

C: Metcon (Time)

Skill Work:

100 DU’s, Rest 1 minute

75 DU’s Rest 1 Minute

50 DU’s

**Scale reps accordingly**

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Shoulder Complex

3 Push Press + 3 Push Jerk + 3 Split Jerk

No rest between movements, 45s rest between sets.

B: Metcon (Time)

750m Row

4 Rounds of Cindy

500m Row

3 Rounds of Cindy

250m Row

2 Rounds of Cindy
“Cindy” 5 Pull Up, 10 Push Up, 15 Air Squat.

C: Metcon (No Measure)

Midline:

5 Sets:

8-12 GHDs

12 Back Extensions

Brandon Chapin

CrossFit Reaction – CrossFit

Compare to 9/23/15

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A.: Farmer’s Carry (100’x5)

50′ Left Hand

50′ Right Hand

Rest 2 minutes between sets

B.: Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

10 Toe-2-bar

10 Burpee Box Jumps (24/20)

Run 400m

C: Handstand Push-Ups (Time)

50 HSPU for time
Sub: DB Push Press