CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Double Crunch x 10

Weightlifting
Power Clean + Front Squat Sequence (6 x 3 e90s work to heavy triple)

1 Power Clean

1 Front Squat

Metcon
Ramped (Time)

3 Rounds for time (20min Time Cap)

10 T2B

15 Push Jerks 60/45

20 Deadlifts 60/45

50 DUs/100 singles

Rx+ 70/55

…

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CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 400m

10 x Dowel Dislocate

10 Push Ups

15 Air Squats

then

Barbell Warmup (snatch grip)

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Behind Neck Press

5 Snatch Grip Deadlifts

5 OH Squat

Weightlifting
Overhead Squat (5 x 5 e2m increase weight )
Snatch Pull (5 x 4 e2m build to heavy)
Hang Snatch (4 x 3 e2m work to heavy)
Snatch (5 x 3 increase weight e2m)

keep good form throughout

…

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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

Metcon
Vintage (Time)

Teams of 2 for Time

Run 800m

100m Kb Offset Carry 24/16

10 x 50m Sprints

60 x Lateral Box Step Ups

80 KB Swings

100 x PullUps

80 Pistol Squats

80 x Push Ups

80 x Sit Ups

Run 800m

…

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CrossFit Chain Reaction – CrossFit

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

Row or Run 400m

then

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squat

Weightlifting
Bench Press (5-5-3-2-1 work to heavy single e2m)
Back Squat (5-5-3-2-1 work to heavy single e2m)
Deadlift (5-5-3-2-1 e2m to heavy single)
Conditioning
CoreCon1 (No Measure)

4 Rounds

Evil Wheel x 10

Hanging L-Sit x 2 (hold for as long as possible)

…

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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

Samson Lunge x 16

Sit Ups x 20

Weightlifting
Shoulder Press (6 x 5 @ 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Kip (No Measure)

Row/Run 400m

KB Swings x 10 (light)

Dowel Dislocates x 10

Samson Lunge x 8

3 Rounds

Strict Cindy

5 Pull Ups

10 Push Ups

15 Squats

Weightlifting
Snatch Balance Snatch Sequence (10 rounds –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Weightlifting
Shoulder Press (6 x4 e2m @ 80%)
Metcon
Snoop (Time)

For Time (time cap 20min)

5 Rounds

50 DUs or 100 singles

12 Power Cleans 50/35

Rx+ 60/45

Conditioning
Conditioning –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m

Overhead Squats (dowel) x 10

Sit Ups x 10

Weightlifting
Stamina Squat 2 (@ 75% of 1RM front squat)

emom x 10min

odd –

…

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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 (emom 10 –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run 400m

10 Push Ups

10 Ring Rows

10 Air Squats

10 Dowel Dislocates

Metcon
Shaun (Time)

435m Run

Burpee Broad Jumps x

100

Wall Balls x 100

4 Rope Climbs or 2 Half Height Peg Board Ascents

Push Ups x 100

DB Snatch 50/35 x 80

T2B –

…

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