CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 400m
Dowels dislocates x 10
Lunge x 10
Push Ups x 10
Ring Row x 10
Sit Ups x 10
Plank –
…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 8 (No Measure)
row/run 400m
Dowels dislocates x 10
Lunge x 10
Push Ups x 10
Ring Row x 10
Sit Ups x 10
Plank –
…
CrossFit Chain Reaction – Oly Lifting
Warm-up
Warm Up – Bar (No Measure)
5 Good Mornings
5 Back Squats
5 Power Cleans
5 Front Squats
5 Push Press
10 Dowel Dislocates
Weightlifting
Front Squat (6 x 3 e2m pause 2s at bottom work to heavy)
Clean Pull (4 x 3 e2m work to heavy)
Squat Clean (5 x 3 work up to 87%…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up Tense (No Measure)
Run – 400m
Dowel Dislocates x 15
3 Rounds
Strict Cindy
5 Strict Pull Ups/ring rows
10 Push Ups
15 Squats
plank –
…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO2 (No Measure)
400m run or row
10 light plate-floor to overhead
10 Push Ups
10 Shoulder Press (bar)
10 Deadlifts (bar)
10 Good Mornings
10 Ring Rows
Plank 2min
Skills
Work on Kipping,
…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
2 Rounds
Inchworms x 3
Samson Lunge x 10
Dowel Dislocates x 10
KB Swings (light) x 10
Double Crunch x 10
Weightlifting
Snatch Sequence 4 (emom 8min @ 70%)
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
Metcon
Mo (AMRAP –…
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
Plank 100s
Skills
Work on Pistol Squats,
…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Shrt1 (No Measure)
10 Dowel Dislocates
10 Squats
10 Ring Rows
10 Sit Ups
plank 90sec
Weightlifting
Push Press (emom 8 min up to 80%…
CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up Tense (No Measure)
Run – 400m
Dowel Dislocates x 15
3 Rounds
Strict Cindy
5 Strict Pull Ups/ring rows
10 Push Ups
15 Squats
Plank 80s
Weightlifting
Squat Clean (15min find 1RM)
Metcon
Remenants (AMRAP –…
CrossFit Chain Reaction – Oly Lifting
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 Balance (5 x 4 e2m increase weight )
Snatch Pull (4 x 4 e2m build to heavy)
Hang Power Snatch (5 x 2 e90s to 90%)
Snatch (4 x 3 increase weight e2m)
final lift 5%
…
CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
Run 200m
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Plank 60s
Metcon
Franz (AMRAP –…
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