CrossFit Chain Reaction – CrossFit

Warm-up
Metcon
Exposed (Time)

For Time

Shoot Throughs x90

Pull Ups x 100

Run 200m

KB Swings x 100

Reverse Goblet Lunge x 80

Run 200m

Burpees x 100

Weighted sit ups 60

Run 200m

4 Rope Climbs

…

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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

Weightlifting
Bulgarian Split Squat (4 x 6 e2m up to 80%)
Gymnastics
Pull-ups (5 x 5 e2m add weight)
Metcon
Roman (Time)

4 Rounds for Time

20 Wall Balls

15 Box Jumps

10 Deadlifts 60/45

30 Sit Ups

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Barbell Snatch (No Measure)

Row or Run 200m

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 Pull (5 x 3 e90s work to heavy)
Squat Snatch (4 x 2 e90s work to 80%)
Metcon
Deeds (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 40/30

Push Ups

buy out 400m Run

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Spindle (No Measure)

400m Run

3 Inch worms

10 Samson Lunge

10 Dowel Dislocates

10 Push Ups

10 Sit Ups

10 KB Swings Light

Skills

Kipping,

…

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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
Clean &…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Good Mornings

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Weightlifting
Back Squat (1 x 1 –…

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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 4 e2m increase weight )
Snatch Pull (4 x 4 e2m build to heavy)
Snatch Progression (4 x 2 e90s @ 50%)

Snatch Deadlift

Tap bar against legs twice

Return to floor

then

Squat Snatch

Snatch (4 x 3 increase weight e2m)

keep good form throughout

…

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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 Samson Lunges

10 Dowel Dislocates

10 Double Crunch

10 Air Squats

Metcon
melt (Time)

For time

Teams of 2

Run 400m each

Lateral Box Step Ups 20″

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m/Run 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Weightlifting
Power Snatch Sequence (emom 8min @ 70%)

1 Hang Power Snatch

1 Power Snatch

1 OH Squat

Metcon
Georgie (Time)

For Time:

15-12-9-6-3

Power Clean and Jerks (60/45)

200m Run after each set

…

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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

Gymnastics

Strict HSPU 5 x 5 e2m

Scale Handstand Holds x 3

Metcon
Alto (AMRAP –…

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