Brandon Chapin
WOD

Monday 4-16-18

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 200m Run

ii. 2 minutes Couch Stretch (L/R)

iii. Banded Squat Routine

2 rounds of:

– 8 lateral steps (L/R)

– 8 front/back steps

– 8 leg raises (L/R)

Weightlifting

Minutes 15-40

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

Every 2:00 for 10:00, complete 5 back squts, climbing to challenging set.

Suggested progression, based off 1RM

1x 5 @ 50%

1×5 @ 60%

1×5 @ 70%

1 x5 @ 80%

1×5 @ 85%

Back Squat (3-3-3-3-3)

Then complete 5 sets of 3-count pause squats (pause for 3 seconds at the bottom). MAINTAIN TENSION AT THE BOTTOM. Very important.

Conditioning

Minutes 40-55

Metcon (Time)

For time:

45-30-15

Wall Ball (20/14)

30-20-10

Pull-up

*Time Cap 12 Minutes

Accessory Work

Metcon (No Measure)

Warm down:

i. Walk/bike 2 minutes

ii. 2 minute pigeon (L/R)

iii. 30s on/ 30s off side plank for 6 minutes

Brandon Chapin
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