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

Metcon
Sarge (Time)

Run 400m Each

KB Offset Carry 100m Each (end of building)

Pull Ups x 96

Taters 24/16 x 96

Burpee Box Overs x 64

Run 400m each

Hollow Rocks x 96

Wall Walks x 32

PTO x 96

Run 400m

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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 – CrossFit

Warm-up
Warm-up 1 (No Measure)

Skip 90sec

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Gymnastics
Ring Dips (5 x 5 e2m add weight if possible)
Metcon
Dormant 2 (Time)

3 Rounds for Time

30 KB Swings 24/16

24 OH Plate Lunge 20/15

16 Burpees

Scale –

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

Run/row 400m/ Airbike 20cals

Dowels dislocates x 10

Banded Lateral Walks x 10 each to left and right

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Weightlifting
Snatch Pull (3 x 4 e2m work to heavy)
Snatch (4 x 4 e2m)
Metcon
Wilted (Time)

4 Rounds for Time

10 Pull Ups

15 Wall Balls

20 Sit Ups

2 Rope Climbs

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up REGEN (No Measure)

3 x InchWorms

20 Jumping Jacks

10 Squats

10 Ring Rows

10 Twists

10 Dowel Dislocates

Weightlifting
Push Press (5-5-3-3-2-1 e2m work to heavy)
Metcon
Merv (Time)

5 Rounds for Time

7 Power Cleans 60/45

7 Front Squats 60/45

200m Run

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Row/Bike/Run 1-2 (No Measure)

Row 400m/TurboTrainer – 90sec/Run 400m

Ring Row x 10

Squat x 10

Dowel Dislocates x 10

SitUps x 20

Skills

Handstands,

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

3 Rounds – Empty Bar

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 5 e2m work to heavy)
Clean Pull (4 x 5 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
Metcon
Ladies First (AMRAP – Reps)

Teams of 2 – spend 3min at each station for max reps 10sec rest to move to next station

Buy in 29 burpees

1: Air Bike (Cals)

2: Med Ball Cleans 20/14

3: Box Jump Overs 24/20

4: KB Snatch 24/16

5: Pull Ups

6: Push Ups

7: GHD Sit Ups

8: Rope Climbs

Buy Out 24 burpees

Scaled: assisted pull ups,

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Gymnastics
Pull-ups (5 x 5 add weight E2M strict)
Metcon
DownUp Annie (Time)

50-40-30-20-10-20-30-40-50

Double Unders

Sit Ups

SG: Standard Annie

Please make note of time when completing standard Annie for future ref

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up SB2 + Core (No Measure)

PTO x 10

Ring Rows x 10

Air Squats x 10

Dowel Dislocates x 10

Push Ups x 10

Double Crunch x 10

Plank 120sec

Weightlifting
Bulgarian Split Squat (4 x 3 e 2m work to heavy)
Metcon
Geared (AMRAP –…

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