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
Back Squat (5 x 5 e2m @85%)
Metcon
Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

…

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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
High-Hang Snatch (3 x 3 e2m )
Snatch (3 x 3 e2m increase weight)
Metcon
Memphis (Time)

4 Rounds for Time

Time Cap –

…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
OR-WU-261115 (No Measure)

2 Rounds

10 Squats

5 push ups

10 Ring Rows

10 Glute Bridge

Weightlifting
Front Squat (4 x 6 e2m up to 60%)
Clean Pull (4 x 4 work to heavy e2m)
Squat Clean (5 x 3 work up to heavy e2m)
Split Jerk (5 x 3 work to heavy e2m)

…

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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

Metcon
Manchester (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Metcon
Josey (AMRAP – Reps)

Teams of 2, 1 works 1 rests

All teams must complete 100m Sled push after one of the rounds in place of run

800m run then

AMRAP 25min

10 20 30 40 50 60 ….

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Calf 1 min each

Push Ups x 10

lunge x 10

Double Crunch x 10

Weightlifting
Back Squat (6 x 2 @ 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Skills

Handstands,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
OR2 WU (No Measure)

inchworms x 3

ring rows x 10

bar hang x 20sec

dowel dislocates x 10

samson lunge x 8

double crunch x 10

Weightlifting
Back Squat (6 x 6 @ 80%)
Metcon
Shamus (Time)

4 Rounds for Time

6 HSPUs

10 T2B

12 Box Jumps

30 DU’s

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 light plate-floor to overhead

8 hanging knee raises / knees to elbow

6 glute bridge

Weightlifting
Pendlay Row (5 x 5 e2m work to heavy)
Metcon
Chrome (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up 1 (No Measure)

Skip 90sec / Run 400m

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Weightlifting
Back Squat (6 x 2 @ 80%…

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