Monthly Archives: August 2016

JustLift

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Hamstring 1 min each side

Lacrose Ball Calf Smash 1 min each

Inchworm x 3

lunge x 10

Double Crunch x 10

Weightlifting
The CrossFit Total (Total Weight)

Spend 15min to warm up for 1 rep max on each lift

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Posted in wod


On Ramp 4 – AJ

CrossFit Chain Reaction – On Ramp A

Warm-up
Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Skills

Med ball Clean

Box Jumps

Metcon
Metcon (AMRAP –

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Posted in wod


On Ramp 3 – AJ

CrossFit Chain Reaction – On Ramp A

Warm-up
S_Under WU 1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders

Skills

Review Strict Press

Review Push Press

Thruster

Kipping

KTE

Metcon
Metcon (AMRAP –

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Posted in wod


Epidemic

CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

3 Rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Weightlifting
Bench Press (5 x 5 e2m inc weight)
Metcon
epidemic (Time)

400m Run

50 Push Ups

50 T2B

30 Taters

30 Power Cleans 50/35

400m Run

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Posted in wod


Drifting

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 102 (No Measure)

row 300m

then 3 rounds

5 front squat empty bar

5 push press,

10 double crunch

Weightlifting
Thruster (10, 8, 6, 4, 2 E2M use challenging weight each set)
Metcon
Drifting (Time)

For Time

12-10-8-6-4-2 pullups and

6-5-4-3-2-1 burpee box jump overs 24/20

SG: Std Burpees and assisted pull ups

Rx+ CTB Pull Ups

Skills

Kipping,

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Posted in wod


NM Trial 1

CrossFit Chain Reaction – New Member Trials

Warm-up
Warm Up 101 (No Measure)

Row 400m

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Lunge x 10

Sit Ups x 10

Skills

Air Squat

Deadlift

KB Swing

Metcon
Metcon (Time)

3 Rounds

Row 200m

KB Swings x 10

Lunge x 10

Push Ups x10

Sit Ups x 12

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Posted in wod


On Ramp 2 – A

CrossFit Chain Reaction – On Ramp A

Warm-up
Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Skills

Review Squat

Deadlift

Strict Press

Push Press

Front Squat

Metcon
Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 8

Wall Balls x 10

Sit Ups x 10

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Posted in wod


Suspension

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Shoulder Press (5 x 5 work to heavy)
Suspension (Time)

5 rounds for time

7 front Squats 50/35

7 Knees to Elbows

7 Burpees

7 KB Swings 24/16

7 Burpees

35 DU’s

Metcon

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Posted in wod


On Ramp 5

CrossFit Chain Reaction – On Ramp A

Warm-up
Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1.

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Posted in wod


OLY LIFTING – Clean14/08/2016

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up (clean1) (No Measure)

Row/Run 400m

Good Morning x 10

Eagle Dislocates x 10

OH Squat x 10

Push Ups x 10

Weightlifting
Clean Pull (5 x 3 work to heavy e2m)
Hang Clean (3 x 3 60%

Read more ›

Posted in wod


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