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Workouts

ChaCha

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/Ski Erg or 1min AIrbike

Push Ups x 10

Air Squat x 10

Dowel Dislocates x 15

Lat Activation Pull Ups x 10

KB Swings x 10

DB Press (light) x 10 each arm

Skills
30 Day Challenge (AMRAP –

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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 or Run 400m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Eagle Dislocates

Weightlifting
Clean Pull (5 x 3 e90s to heavy)
Hang Power Clean (4 x 3 e2m @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 Grip Deadlift (5 x 5 e2m inc weight)
Snatch Pull (4 x 4 e2m to heavy )
Hang Power Snatch (5 x 3 e90s work to 80%)
Squat Snatch (5 x 3 e2m to 80%)

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Posted in wod


Slopes

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon
Slopes (Time)

In Teams of 3 for Time (time cap 40 min )

2 Rounds

45 x Synchronised Burpees: 2 work 1 rest

45 x Box Jump Overs: All 3 loop until complete

45 x Pull Ups: 2 work 1 rest

45 x KB Swings: 2 Work 1 rest

45 x Sit Ups: 2 Work 1 rest

45 x Synchronised Wall Balls: 2 work 1 rest

45 x DB Snatch 50/35: 2 work 1 rest

Between each set do 1 of the following:

1: GHD Sit Ups –

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Posted in wod


Axle

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

5min Choose 1 skil to work on

Weightlifting
Front Squat (5 x 8 e2m to 65%

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Posted in wod


Hallows 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Weightlifting
Squat Snatch (5 x 2 e2m 70 to 80%)
Metcon
Hallows (AMRAP –

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Posted in wod


Open 19.1

CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

2 min Light Air Bike

then 2 rounds

10 Leg Swings (Front)

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Ring Rows

10 Sit Ups

Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP –

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Posted in wod


Kata

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting
Clean (5 x 4 2 Power 2 Squat e2m to 70%)
Metcon
Kata (AMRAP –

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Posted in wod


Cramer 2

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Press

15 Sit Ups

20 Lateral Banded Walks

Gymnastics
Pull-ups (5 x 6 e2m add weight)
Metcon
Cramer 2 (Time)

5 Rounds for

8 T2B

20 Wall Balls 20/14

then

1000m Row/Ski Erg/Air Runner each with partner split into 500m segments

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Posted in wod


Howell

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Weightlifting
Bench Press (5 x 8 e2m to 70%)
Metcon
Howell (Time)

5 Rounds (time cap 20min)

8 HSPU

12 Goblet Lunge 24/16

24 Sit Ups

30 DUs

Scale: 4 Wall Walks 16/12 KB 60 Singles

Read more ›

Posted in wod


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