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
Shoulder Press (2 x 2 @ 100%…

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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

Weightlifting
Clean Pull (4 x 4 @ 85%…

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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
Push Press (3 reps emom for 10min @ 90%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Brad (No Measure)

400m Run

then

2 Rounds

10 Air Squats

10 Push Ups

10 Ring Rows

10 Dowel Dislocates

Metcon
Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S.

…

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CrossFit Chain Reaction – Oly Lifting

Warm Up – Barbell Snatch (No Measure)

Row or Run 400m

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

keep good form throughout

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Dowel Dislocates x 10

Banded Lat Walks x 20 (10 each way)

Ring Rows x 10

Air Squats x 20

Push Ups x 10

Sit ups x 10

Run/Row 400m

Metcon
Isla (Time)

Teams of 3 for Time

2 Rounds of:

1200m Run

Burpees x 75

Box Jumps x 75 (1 for 1 jumps) (1 box per team)

Wall Balls x 75

Sit Ups x 75

3 rope climbs

2 work and 1 rest at all times except run and rope climbs

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 400m

Dowels dislocates x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 25

Weightlifting
Shoulder Press (3 x 3 @ 95%…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU_Mob101 (No Measure)

Row 400m/ Airbike 20Cal

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

Samson Lunge x 10

KB Swings x 10 Light

Weightlifting
Clean Pull (3 x 4 work to Heavy E90S)
Squat Clean (4 x 4 e90s work to heavy)
Metcon
Leyland (Time)

For Time

50 Double Unders or 100 Singles

15 Push Ups

30 Deadlifts 60/45

15 Push Ups

30 Hang Power Clean 60/45

15 Push Ups

30 Deadlifts 60/45

15 Push Ups

50 Double Unders or 100 Singles

Time Cap 20min

add 1 sec per rep missed if you don’t finish

…

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CrossFit Chain Reaction – CrossFit

Gymnastics

Spend 10min on kipping

Warm-up
Warm Up 2 (No Measure)

Skip 90Sec

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Sit Ups x 20

Handstands (No Measure)

Strict Handstand Push Ups

5 x 5 e2m

Scaled_1:

3 Handstand Holds 10s each

Scaled_2:

2 Wall Walks

Rx+ Deficit on Paralettes

Metcon
Covers (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – FF (No Measure)

3 rounds

10 double crunch,

10 lunges,

10 light KBS

Weightlifting
Back Squat (65,70,75,80,85% x 5,5,5,3,3)
Metcon
Props (AMRAP – Reps)

15min AMRAP

16 Wall Balls

12 Burpees

10 CTB Pull Ups

8 V Ups

Rx+ 5 Ring Muscle Ups no Pull Ups

…

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