CrossFit Chain Reaction – New Member Trials

Warm-up
Row WU 1 (No Measure)

Row 400m

2 Rounds

Dowel Dislocates x 10

Ring Rows x 10

Lunge x 10

Double Crunch x 10

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 – Oly Lifting

Bar + (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Dowel Dislocates

Weightlifting
Snatch Pull (4 x 3 increase weight e2m)
Klokov Press (3 x 3 increase weight e90s)
Overhead Squat (4×3 e2m)
Snatch (4 x 2 increase weight e2m)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Sat Morning Warm Up 1 (No Measure)

Skip 2min

Inchworms x 3

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Squats x 15

Metcon
Metcon (Time)

Team Workout

3 rounds each,

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CrossFit Chain Reaction – On Ramp A

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

Skills

Review Strict Press

KTE

Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

2 Rounds

10 Jumping Jacks

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Weightlifting
Push Press (5 x 5 e2m work to Heavy)
Metcon
Sorted (Time)

4 Rounds for Time

6 Power Cleans (50/35)

12 CTB Pull Ups

RX+ 6 Bar Muscle Ups

Power Cleans (60/45)

SG: Assisted Pull Ups,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Mob2 (No Measure)

400m Run

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Push Ups x 10

Hollow Rock x 10

Double Crunch x 10

Roll Shoulders –

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CrossFit Chain Reaction – CrossFit

Warm-up
WU_Ankmob_2 (No Measure)

DUs/Singles x 40

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Weightlifting
Deadlift (4 x 5 60-70%…

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CrossFit Chain Reaction – On Ramp B

Warm-up
Warm Up 8 (No Measure)

2 Rounds

PTO Light x 10

Air Squats x 10

Push Ups x 10

Ring Row x 10

Glute Bridge x 10

Sit Ups x 10

Skills

Review Squat

Front Squat

Metcon
Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 8

Wall Balls x 10

Sit Ups x 10

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Row WU 2 (No Measure)

Row 400m

Singles x 50

Dowel Dislocates x 10

Inchworms x 3

GHD/Butterfly Situps x 10

Air Squats x 10

Skills

10min –

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Mob2 (No Measure)

Roll Shoulders – 2 min

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Push Ups x 10

Hollow Rock x 10

Double Crunch x 10

Weightlifting
Front Squat (4 x 5 @ 70%…

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