CrossFit Chain Reaction – CrossFit

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

Weightlifting
Shoulder Press (6 x 4 work to heavy e2m (strict))
Metcon
Barless (Time)

4 Rounds for Time

OH Plate Lunge 20/15 x 12

KB Swings 24/16 x 14

Wall Balls 20/14 x 16

Row 400m

SG: reduce weight of plate and KB

3 rounds

…

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CrossFit Chain Reaction – CrossFit

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

Weightlifting
Clean (5 x 4 work to heavy )
Metcon
Snack (AMRAP –…

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CrossFit Chain Reaction – Open Gym

HILDY (Time)

100-calorie row

75 thrusters, 20Kg barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 10kg vest or body armor, wear it.

…

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CrossFit Chain Reaction – CrossFit

Metcon
Murph +Murph /2 (Time)

1mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1Mile Run

wear 10kg weight vest or body armour if available

SG:

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps),

…

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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 Balance (4×4 e2m)
Snatch Pull (4 x 3 increase weight e2m)
SOTTS Press (3 x 3 increase weight e90s)

Snatch Grip,

…

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CrossFit Chain Reaction – CrossFit

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

2 Rounds

Jumping Jacks x 20

Push Ups x 10

Ring Rows x 10 or KB Swings (light)

Dowel Dislocates x 10

Squats x 15

Sit Ups x 10

Metcon
Bruno (Time)

Team Workout 40min Time Cap

Run 400m

50 Partner Deadlifts

100 KB Snatch

400m Med Ball Run

100 Wall Balls

100 Pull Ups

400m Run

80 Burpees

80 Sit Ups

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Mob2 (No Measure)

400m Run/Row

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 Upper Back –

…

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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
Pistols (Practice 10min)
Weightlifting
Squat Snatch (6 x 3 e2m increase weight when technique is good)
Metcon
Snitch (Time)

Rx: 21 –

…

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CrossFit Chain Reaction – Open Gym

Warm-up
Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Weightlifting
Deadlift (5 – 5 – 3 – 3 -1 –…

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