CrossFit Chain Reaction – On Ramp A

Warm-up
OR-WU-261115 (No Measure)

2 Rounds

10 Squats

5 push ups

10 Sit ups

10 Ring Rows

10 Glute Bridge

Skills

Push Jerk

Review Deadlift

Rope Climb (5 x 5)
Metcon
Metcon (Time)

3 rounds

GHD Sit Ups x 10

Power Snatch x 6

Pull Ups x 6

KB Swings x 6

Wall Balls x 6

Rope Climb x 1

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Sat Morning Warm Up 2 (No Measure)

10 KB Swings (light)

10 Press Ups

10 Ring Rows

10 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats
2 Rounds

Weightlifting
Bench Press (5 x 3 –…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Bar + (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Dowel Dislocates

Weightlifting

Spend 20min working towards a single heavy Clean

Spend 20 min working to a single heavy Snatch

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – Team (No Measure)

2 Rounds

40 DUs

3 InchWorms

10 Jumping Jacks

10 Push Ups

10 Ring Rows

10 Lunges

Metcon
Metcon (Time)

Teams of 2

Time cap 30min

2000m Row

Pull Ups x 80

2 Rope Climbs

Wall Balls x 100

2 Rope Climbs

HR Push Ups x 100

2 Rope Climbs

Double Crunch x 80

2 Rope Climbs

…

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CrossFit Chain Reaction – Open Gym

Warm-up
Warm Up 7 (No Measure)

2 Rounds

Inchworms x 3

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

OCR1 – WU (No Measure)

Row 400m

2 Rounds

10 Dowel Dislocates

10 Ring Rows

10 Samson Lunges (5 each leg)

10 Push Ups

CrossFit Games Open 16.1 (AMRAP –…

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CrossFit Chain Reaction – On Ramp A

Warm-up
Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Row 400m

Skills

Review Kipping

Front Squat

Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up _PS1 (No Measure)

Row/Run 400m

10 Pole Squats

10 Push Ups

10 KB Swings

20 Situps

Weightlifting
Squat Snatch (6 x 2 work to 80% e2m)
Metcon
Metcon (Time)

5 Rounds

10 Thrusters 40/25

10 Over Bar Burpees

RX+ 50/35

…

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CrossFit Chain Reaction – CrossFit

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

Kipping and Muscle Ups –

…

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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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