Monthly Archives: July 2019

Quincy

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting
Deadlift (5 x 8 e2m to 70%)
Metcon
Quincy (Time)

Run 400m

then 4 Rounds of

Shoulder to OH 35/25 x 12

Down Ups x 12

then

Run 400m

Rx+ STOH 45/30

Read more ›

Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

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

Row/Run 200m

Good Morning x 10

Push Ups x 10

Dowel Dislocates x 10

OH Squats(dowel) x 15

then 1 set of

High Hang Clean 20/15 x 5

Hang Clean 20/15 x 5

Squat Clean 20/15 x 5

Weightlifting
Clean Pull Sequence (4 x 2 e2m inc weight)

2 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m work to 80%)
Press In Split Jerk Position (3 x 3 e90s inc weight over 3 sets)
Split Jerk (5 x 2 e2ms inc weight )
Front Squat (5 x 5 e2m to 80%)

Read more ›

Posted in wod


Chinook

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row 200m Airbike 1min Ski Erg 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

KB Swing x 10

Wall Squats x 10

Sit Ups x 10

Skills

5Min

Weightlifting
Snatch Sequence (5 x 3 e2m inc weight)

1 Snatch Pull To Waist

1 Squat Snatch

Metcon
Chinook (Time)

4 Rounds

Run 200m

10 CTB Pull Ups

8 Burpees

6 Hang Power Cleans 60/35

Read more ›

Posted in wod


Blackjack

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting
Bent Over Row (5 x 8 e2m work @ 60%)
Metcon
Blackjack (Time)

For Time (time cap 25min)

20 Push Ups

1 Sit Up

19 Push Ups

2 Sit Ups

18 Push Ups

3 Sit Ups ………..

Read more ›

Posted in wod


Instep

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Skills

5min

Weightlifting
High-Hang Clean (4 x2 e90s add weight (power))
Squat Clean (4 x 2 e2m add weight)
Metcon
Instep (Time)

3 Rounds for Time (time Cap 15min)

400m Run

10 x Deadlift 80/65

10 x Burpees

Rx+ 100/85 Deadlift

Read more ›

Posted in wod


Oly Lifting – Snatch

CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 200m

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting
Snatch Balance (5 x 5 e2m inc weight(work on speed))
Hang Power Snatch (4 x 3 e2m add weight)
Squat Snatch (5 x 3 e2m to 80%)
Overhead Squat (5 X 4 e2m work to 82%)

Read more ›

Posted in wod


Mate

CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Squat x10

KB Swings (light) x 15

Sit Ups x 10

Metcon
Mate (AMRAP –

Read more ›

Posted in wod


Hench

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 10

Sit Ups x 10

Weightlifting
Clean and Jerk (6 x 2 e2m inc weight (Squat clean + Split Jerk))
Metcon
Hench (Time)

27 KB Swings,

Read more ›

Posted in wod


Obtuse

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Run 200m/Row 200m /Bike 1min

then

2 Rounds

10 Squats

5 Pull Ups/10 Ring Rows

10 Dowel Dislocates

10 Push Ups

10 Double Crunch

then

Wrist Mobility x 1min

Weightlifting
Snatch Balance (4 x 3 e2m increase weight (work on speed))
Power Snatch Sequence (4 x 2 e2m @ 60%)

1 Hang Power Snatch

1 Power Snatch

1 OH Squat

Metcon
Bergeron Beep Test (AMRAP –

Read more ›

Posted in wod


On Ramp 6

CrossFit Chain Reaction – On Ramp A

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 OH Squats

10 Lat Activation Pull Ups

Skills

Deadlifts

Burpees

Thrusters

Rope Climb(with scalings if needed)

Metcon
Metcon (Time)

3 rounds

Sit Ups x 10

Thrusters x 6

Pull Ups x 6

KB Swings x 6

Wall Balls x 6

Rope Climb x 1

Read more ›

Posted in wod


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