CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting
Single Leg DeadLift (5 x 6 work to heavy)
Metcon
Meddle (Time)

15-12-9-6-3

Thrusters 40/30

Burpee Box Jump overs 24/20

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Skip 90sec

Hollow Rocks x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Plank 1min

Weightlifting
Squat Clean (5 x 4 work to 80%)
Metcon
BigFreeze (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Wrist 1 (No Measure)

Run 400m

Eagle Dislocates x 10

Ring Rows x 10

Air Squats x 10

Sit Ups x 10

2min Wrist Mobility

Weightlifting
Push Press (5 x 5 work to 80%…

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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 _PS1 (No Measure)

Jumping Jacks x 20

20 Air Squats

10 Push Ups

10 KB Swings

20 Situps

Metcon
FullMetal (Time)

Teams of 2

800m Run (400 each)

100m Plate Carry 15/10 each athlete to end building and back (relay)

KB Thrusters x 80 24/16

Hurdles x 60 –

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Hamstring 1 min each side

Lacrose Ball Calf Smash 1 min each

Inchworm x 3

lunge x 10

Double Crunch x 10

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

100 AirSquats

80 Sit ups

60 KB Swings 24/16

40 Burpees

20 Push press 40/30

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Run 200m

Dowel Dislocates x 10

Push Ups x 10

Squats x 10

Ring ROws x 10

Sit Ups x 10

Weightlifting
Deadlift (5 x 5 @ 60%…

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CrossFit Chain Reaction – Oly Lifting

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

Row/Run 400m

Good Morning x 10

Dowel Dislocates x 10

Air Squats x 15

Push Ups x 10

High Hang, Hang, Below Knee Squat Clean 20/15 x 3

Weightlifting
Front Squat (5 x 5 e2m work to 80%)
Clean Pull (5 x 3 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (4 x 3 work to heavy e2m)

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CrossFit Chain Reaction – CrossFit

Warm-up

TBA

Metcon
Metcon (AMRAP – Reps)

Bean Stalk V4

Teams of 2, 1 works 1 rests

AMRAP 25min

10 20 30 40 50 60 …. until 25min is up

Dumbell Press 30/20

Box jump,

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

GHD Sit Ups x 10

GHD Back Ext x 10

Row 400m

Weightlifting
Snatch Sequence (1 x 7 e90s keep weight managable)

1 x High Hang Snatch

1 x Hang Snatch

1 x Full Snatch

Metcon
Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans,

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