Blog Archives

Workouts

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 4 e2m to heavy)
Snatch Pull (5 x 3 e2m work to heavy)
Muscle Snatch (4 x 4 e2m inc weight)
Snatch (5 x 3 increase weight e2m to 80%)

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Posted in wod


Revive

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up REGEN (No Measure)

Run 400m

3 x WalkOuts

10 Push Ups

5 Pull Ups/10nRing Rows

10 Dowel Dislocates

10 PTO

10 Air Squats

Metcon
Revive (Time)

Teams of 4 (time Cap 40min)

2 team members work through section A (1 work 1 rest except synced).

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Posted in wod


Singlet2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Skills

Day 16 –

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Posted in wod


Alf

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 400m

Sit Ups x 10

Push Ups x 10

Pull Ups x 5 or Ring Rows x 10

15 Air Squats

Dowel Dislocates x 10

Weightlifting
Clean Pull (4 x 3 e2m @ approx 75%)
Clean Sequence (5 x 1 work to 80%

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Posted in wod


Whitmore

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Skills

14 Days –

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Posted in wod


Foster 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Skills

Day 13 –

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Posted in wod


RM5

CrossFit Chain Reaction – Personal Training

Warm Up – Mobilise 1 (No Measure)

Row 400m

10 Ring Rows

10 Push Ups

10 Air Squats

10 Dowel Dislocates

10 OH Squats

20 Banded Pull Aparts

20 Banded Lat Walks

2 x 10 Weighted Glute Bridge

CO Sym Activation

Skills

Push Jerk

HandStands

Strict Pull Ups (Negatives)

Kipping

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Posted in wod


Burton

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Skills

Day 12 –

Read more ›

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 5 e2m to 80%)
Power Clean (5 x 3 e2m @ 75%)
Squat Clean (5 x 3 work up to heavy set e2m)
Split Jerk (5 x 2 e2m work to heavy)

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Posted in wod


Pitstop

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Metcon
Pitstop (Time)

Teams of 3 (time Cap 40min)

2 team members work 1 rest

Wall Balls (Synchronized) x 120

Skin the Cat x 60 –

Read more ›

Posted in wod


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