Blog Archives

16s

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Bike/Row 1min

3 Walk Outs

10 Push Press bar

10 Deadlifts Bar

10 Pull Ups

10 Squats

10 Sit Ups

Conditioning
Double Unders (AMRAP –

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Posted in wod


Ray

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

2 Rounds

Row 200m/Airbike 20Cal/Run 200m

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Weightlifting
Snatch Balance (4 x 5 e2m work to heavy)
Squat Snatch (5 x 2 e2m work to heavy )
Metcon
Ray (AMRAP –

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Posted in wod


Thirty

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Gymnastics
Asst HSPU –

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Posted in wod


OLY LIFTING – Clean

CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 4 e2m to 85%)
Clean Pull (5 x 3 e90s work to heavy)
Squat Clean (5 x 3 work up to 85%

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Posted in wod


Diggity

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Metcon
Diggity (AMRAP –

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Posted in wod


LiftandShift

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Weightlifting
Bench Press (5 x 5 e2m @ 80%)
Gymnastics
Metcon
Pull-ups (5 x 5 e2m )

c2b if possible

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
go ghd to increase intensity

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Posted in wod


Spectre

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Skills

Spend 10min on Kipping and Muscle Up Techniques

Weightlifting
Clean and Jerk Seq 1 (6 rounds 2 reps e2m @ 70%

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Posted in wod


Razor

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core 1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

2 Rounds

5 Pull Ups

10 Push Ups

15 Squats

20 Hand Plank Shoulder Taps

Gymnastics
Handstand Push-ups (6 x 5 to 8 e2m)
Metcon
Razor (Time)

For Time

Row / Bike 60Cal

then

5 Rounds

8 Alt Pistol Squat

10 KB Snatch 24/16

12 Burpees

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Posted in wod


Genisis18

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Weightlifting
Back Squat (5 x 5 upto 90% of 1RM e2min)
Hang Power Clean (@60%

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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 (4 x 3 e90s inc weight)
Snatch Pull (5 x 4 e2m to 85%

Read more ›

Posted in wod


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