CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Inchworms x 3

Ring Rows x 10

Air Squats x 10

Good Mornings x 10

Push Ups x 10

Run/Row 400m

Skills

10 min Kipping or Muscle Ups

Weightlifting
Overhead Squat (5 x 5 e2m work to heavy)
Metcon
Moved (Time)

HSPU x 10

Power Cleans x 20 50/35

Box Jumps x 30 24/20

Push Ups x 40

T2B x 50

SG: KTE,

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Row 400m

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Lunge x 10

Sit Ups x 10

Metcon
Normality (AMRAP –…

Read more ›

CrossFit Chain Reaction – CrossFit

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 –

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups Core 101 (No Measure)

Tabata Hollow Hold and Plank

Ring Rows x 10

Dowel Dislocates x 10

Weightlifting
Deadlift (5 x 8 @ 60%)
Metcon
Recov (Time)

5 Rounds

20 Situps

10 CTB Pull Ups or 5 Bar Muscle Ups

50 DUs

SG: assisted or standard pull ups and singles

…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Weightlifting
Back Squat (5 x 8 e2m @ 60%)
Metcon
Milton (AMRAP –…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

Run 400m/ Airbike 20cals

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Power Clean (EMOM –…

Read more ›

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

Weightlifting
Bench Press (5 x 8 e2m @ 60%)
Metcon
Mortal (Time)

5 Rounds for Time

DU’s x 50

HSPU x 5

Ring Dips x 8

10 OH Squats 40/25

…

Read more ›

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
Clean Pull (5 x 3 work to heavy e2m)
Hang Clean (3 x 3 60%…

Read more ›

CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Jacked (No Measure)

Dowel Dislocates x 10

Good Mornings x 10

OH Squats (with dowel) x 10

Push Ups x 10

Ring Rows x 10

Double crunch x 10

Metcon
Jacked (Time)

Team Work Out (teams of 2) 40min Time Cap

800m Run (400m each) together

200m Plate Carry (100m each) 15/10

KB Snatch x 80 (24/16)

Wallballs x 100

Rope Climbs x 4

Pull Ups x 80

Weighted Box Step Up x 100 (2x16kg/12kg) 24/20

Run 800m

Sit Ups x100

…

Read more ›

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

Gymnastics
Pull-ups (5 x 5 e2m add weight if possible)
Metcon
Optimised (Time)

emom for 10min

With the same bar 50/35 RX

3 Power Cleans

3 Front Squats

3 Push Press

min 11 increase to 4 reps

min12 increase to 5 reps and so on

work until you can no longer finish the round in time

…

Read more ›