CrossFit Chain Reaction – CrossFit

Warm-up
WU – Team (No Measure)

Skip 1min

3 InchWorms

3 Slow Burpees

5 Push Ups

10 Ring Rows

10 Dowel Dislocates

10 OH Squats Dowel

Weightlifting
Deadlift (5 x 5 e2m work 2 heavy)
Metcon
Fight Gone Bad (AMRAP –…

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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

Skills

Handstands

Muscle Ups

Weightlifting
Pendlay Row (6 x 5 to Heavy E2M)
Metcon
Balanced (AMRAP –…

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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 –

…

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

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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 – On Ramp B

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 – 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
WU_Ankmob_2 (No Measure)

Run 400m

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

Roll Calves 2min

Gymnastics

Spend 10 min on Handstands,

…

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CrossFit Chain Reaction – Oly Lifting

Burgner Warm-up _ Mod1 (No Measure)

Row/Run 400m

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

Warm Up 105

Row 400m

Squat x 10

Push Ups x 10

Skip x 40

Sit Ups x 10

Metcon
Beasts 16-3 (AMRAP –…

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