CrossFit Chain Reaction – CrossFit

Metcon
Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Row and Bar (No Measure)

Row 800m

2 Rounds

5 Deadlifts

5 Cleans

5 Push Press

Dowel Dislocates

Gymnastics
Pull-ups (5 x 5 E90s weighted if possible)
Metcon
Metcon (Time)

BAR MATE

EMOM for 10min

Hang Power Clean x 3

Front Squat x 3

Push Press x 3

then every min after increase reps by 1

min 11 4 reps

min 12 5 reps and so on

Rx 50/35

Rx+ 60/45

SG scale weight

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CrossFit Chain Reaction – New Member Trials

Warm-up
NM Warm UP 1 (No Measure)

Row 400m

2 Rounds

Dowel Dislocates x 10

Ring Rows x 10

Lunge x 8

Skills

AIR SQUAT

KB SWING

Metcon
Metcon (Time)

3 Rounds

Row 400m

KB Swings x 10

Squat x 10

Push Ups x 10

Sit Ups x 10

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CrossFit Chain Reaction – CrossFit

Warm Up 7 (No Measure)

2 Rounds

Good Mornings x 10

Air Squats x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Squat Snatch (5 x 5 work to 70%…

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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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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Inchworms x 3

Ring Rows x 10

Air Squats x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Push Ups x 10

Run/Row 400m

Weightlifting
Deadlift (5 x 5 to 70%)
Metcon
Metcon (Time)

4 Rounds for Time

8 Power Cleans (50/35)

10 Thrusters (50/35)

12 T2B

2 Rope Climbs

SG: Scale Weight of Bar (40/25),

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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

Power Clean review

Rope Climb Technique

Metcon
Metcon (Time)

Run 400m

30 Lunges

15 Ring Rows

15 Thrusters

15 KTE

Run 400m

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CrossFit Chain Reaction – Oly Lifting

Warm-up
(No Measure)

400m Row/Run

2 Rounds

Plank Hold 30sec max

Double Crunch x 10

Deadlift x 10 empty bar

Strict Press x 10 empty bar

Air Squat x 10

Weightlifting
Paused Front Squat (5 x 3 @ 50%)

2 sec at bottom

Clean Pull (3 x 3 work to heavy)
Hang Power Clean (3 x 3 work up to 50%)
Squat Clean (6 x 2 work up to 80%)
Clean and Jerk (5 x 1 @ work to heavy)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Inchworms x 3

Ring Rows x 10

Air Squats x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Push Ups x 10

Run/Row 400m

Skills

10min

Muscle Up Drills and Practice

Weightlifting
Bench Press (5 x 1 100%…

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CrossFit Chain Reaction – Open Gym

Warm-up
Ankle Mob WU1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Skills
Pistols (Practice 10min)
Weightlifting
Power Clean (5 x 4 work to heavy E90S)
Metcon
Metcon (Time)

Rx: 21 –

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