CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Overhead Squats(Dowel)

10 Ring Rows

8 hanging knee raises / knees to elbow

6 glute bridge (each leg keep knees together)

Shoulder Mobility –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Row 400m

Light KB Swings x10

Push Ups x 10

Dowel Dislocates x 10

Good Mornings x 5 hold for 10sec (wide leg)

Roll Shoulders 2mins

Weightlifting
Shoulder Press (5 x 3 Strict work to heavy)
Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Bar + (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Dowel Dislocates

Weightlifting
Deadlift (5 x 3 work to heavy)
Metcon
Metcon (Time)

MARY

3 Rounds

Run 400m

21Kb Swings 24/16

12 Pull Ups

SG: Assited Pull Ups

RX+ Kb Swings 32/24

12 CTB Pull Ups

…

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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 – On Ramp B

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

Kipping

Rope Climb

Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

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

DUs –

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Junkyard Dog

Metcon
Metcon (Time)

The Rainmaker

3 rounds

30 box jumps 24/20

30 butterfly sit-ups

30 push-ups

400 meter run

3 rope climbs

…

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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
S_Under WU 1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders

Metcon
Metcon (AMRAP –…

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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

Kipping review

Box Jumps

Metcon
Metcon (AMRAP –…

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