CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 25

Weightlifting
Bulgarian Split Squat (5 x 6 e2m work to heavy)
Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Double Crunch x 10

Plank 90sec

Weightlifting
Snatch Balance (4 x 4 e2m @ 65%…

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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

Skills

Work on Handstands,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Dowel Dislocates x 10

Twists x 10

Ring Rows x 10

Air Squats x 20

Good Mornings x 10

Push Ups x 10

Sit ups x 10

Skip 2min

Weightlifting
Clean Sequence (5 x 3 e2m increase weight)

High Hang Clean

Hang Clean

Clean

Metcon
Tramlines (AMRAP –…

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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
Shoulder Press (6 x 4 e2m work to heavy)
Metcon
Kasey (Time)

For Time 20min time cap

Row 1000m

12 HSPUs

18 Power Cleans 60/45

24 Pull Ups

36 Wall Balls

SG: 6 Wall Walks,

…

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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
Sat Morning Warm Up 2 (No Measure)

10 KB Swings (light)

10 Press Ups

10 Ring Rows

10 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats

Metcon
Pizza (Time)

800m Run

Box Jumps x 80

Pull Ups x 100

Run 200m each

KB Clean &

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Metcon
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

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

…

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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

Skills

Handstands,

…

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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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