CrossFit Chain Reaction – New Member Trials

Warm-up
Row WU 1 (No Measure)

Singles x 100

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Double Crunch x 10

Weightlifting
Front Squat (5 x 5 e2m inc weight)
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
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

Work on any Skills 15min

Metcon
Macey (Time)

4 Rounds

20 Front Squats 40/25

10 Weighted SitUps 15/10

200m row/run

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CrossFit Chain Reaction – CrossFit

Warm-up
Gen WU 1 (No Measure)

Row/Run 400m Bike(25cal)

Air Squats 10

Push Ups 10

Ring Rows 10

Eagle Dislocates 10

Situps 10

Weightlifting
Snatch (6 x 3 e2m work to heavy)
Metcon
Rumbled (Time)

5 Rounds for Time

Deadlifts x 5 100/60

Pull Ups x 10

Run 400m

SG: scale deadlift weight,

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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 – Open Gym

Back Squat (5 x 5 e2m increase each round)
Pendlay Row (5 x 5 e2m increase each round)

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up JJ (No Measure)

2 Rounds

Jumping Jacks 20

Push Ups 10

Ring Rows 10

Squat 10

Sit Ups 10

Light KB Swings 10

Weightlifting
Metcon
Overhead Squat (6 x 4 work 2 Heavy every 2min)
Montana (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Row WU 2 (No Measure)

Row 400m

Singles x 50

Ring Rows x 20

Dowel Dislocates x 10

Inchworms x 3

GHD/Butterfly Situps x 10

Air Squats x 10

Gymnastics
Pull-ups (6 x 4 e2m Strict add weight if poss)
Metcon
Gobi (Time)

For TIme:

12-10-8-6-4-2

Power Cleans 50/35

5 Burpee Over Bar (After Each Set of Cleans)

Rx+

Power Cleans 60/45

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CrossFit Chain Reaction – Open Gym

Bench Press (5 x 5 e2m increase each round)
Deadlift (5 x 5 e2m increase each round)

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CrossFit Chain Reaction – New Member Trials

Warm-up
Warm Up 1June (No Measure)

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Lunge x 10

Double crunch x 10

Weightlifting
Front Squat (6 x 4 work to heavy)
Metcon
Medial (Time)

4 Rounds for time:

Pullups x 15

Box Jumps x 15 24/20

SG: Assisted pullups

Rx+ 20 pullups,

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up (clean1) (No Measure)

Row/Run 400m

Good Morning x 10

Eagle Dislocates x 10

OH Squat x 10

Push Ups x 10

Weightlifting
Front Squat (4 x 4 work to heavy E2M)
Clean Pull (4 x 4 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 2 @ work to heavy)

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