CrossFit Chain Reaction – CrossFit

Warm-up
Warm Ups – Burpee1 (No Measure)

Leg Swings x 20

Slow Burpees x 8

Dowel Dislocates x 15

False Grip Ring Rows x 12

Lunge x 16

Skills

Muscle Ups and Kipping

Metcon
Lungs (Time)

5 Rounds

Run 400m

Row 400m

…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Run 200m

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

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

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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

Metcon
Shed (Time)

In Teams of 2 for Time 1 work 1 rest

800m Run

KB Offset Walk 200m

DB Push Ups –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up – Sensory (No Measure)

Row or Run 400m

then

5 each side

Spiderman and Reach

5 – Inchworms

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting
Bulgarian Split Squat (5 x 6 –…

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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

Weightlifting
Clean Sequence (2 Rounds emom 7 @ 50% 1RM Squat Clean)

1 High Hang Clean

1 Hang Clean

1 Clean

Metcon
Semaphore (Time)

3 Rounds

400m Run

25 Over Bar Burpees

15 Deadlifts 60/45

Rx+ 80/65

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Run/Row (No Measure)

2 Rounds

Row 400m

Run 400m

Weightlifting
Push Jerk (5 x 5 e2m work to heavy)
Metcon
Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Midline Conditioning (No Measure)

emom 5 min

4-8 strict T2B

…

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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

Skills

Spend 15min on skills

Pull Ups,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up 1 (No Measure)

Run/Row 400m

Squats x 10

Hollow Rocks x 10

Dowel Dislocates x 10

Sit Ups x 10

KB Swings (light) x 10

Weightlifting
Back Squat (1 x 105%…

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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
Metcon
Solstice (AMRAP – Reps)

In teams of 2 for reps

400m Run

then spend 3min at each station 15sec change

1: Sled Push 60/40

2: 50m Sandbag Run (scale to 20lb wall ball if needed)

3: Plate Lunge 20/15

4: Row for Cals

5: Wall Walks

6: GHD Sit Ups

7: Airbike Cals

8: STOH 40/25

9: DB CLeans 50/35

…

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