CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Brad (No Measure)

2 Rounds

3 Walk Outs

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Sit Ups

Conditioning
Double Unders (AMRAP –…

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CrossFit Chain Reaction – Power Lifting

Warm-up
Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Calf 1 min each

Sumo Squat 1min

Dowel Dislocates x 10

Push Ups x 10

lunge x 10

Double Crunch x 10

Conditioning
Double Unders (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Calf 1 min each

Sumo Squat 1min

Dowel Dislocates x 10

Push Ups x 10

lunge x 10

Double Crunch x 10

Conditioning
Double Unders (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Recycle (No Measure)

Run/Row 200

3 rounds of Strict Cindy

5 Pull Ups Strict

10 Push ups

15 Squats

Conditioning
Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting
Snatch Sequence (emom 10min 1rep)

1 High Hang snatch

1 Hang Snatch

1 Snatch

Metcon
Reaper (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up REGEN (No Measure)

Row/Run 200m

3 x WalkOuts

10 Push Ups

5 Pull Ups

10 Twists

10 Dowel Dislocates

Conditioning
Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting
Push Press (6 x 4 work to 85%…

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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 (5 x 4 e2m pause 2s at bottom work to heavy)
3 Position Clean (5 x 1 e90s @ 60%)

1 High Hang Clean

1 Hang Clean

1 Clean
Work on technique (speed under bar)

Squat Clean (5 x 3 work up to 90%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run 400m

Sit Ups x 10

Push Ups x 10

Pull Ups x 5 or Ring Rows x 10

15 Air Squats

Dowel Dislocates x 10

Metcon
Maps (AMRAP –…

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CrossFit Chain Reaction – On Ramp A

Warm-up
OCR1 – WU (No Measure)

Row 400m

10 Dowel Dislocates

10 Ring Rows

10 Squats

5 Push Ups

10Sit Ups

Skills

Review Squat

Review Deadlift

Strict Press

Push Press

Front Squat

Thruster

Kipping

Knees 2 Elbow

Metcon
Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 5 (Banded)

Wall Balls x 10

KTE x 8

…

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CrossFit Chain Reaction – On Ramp B

Warm-up
S_Under WU 1 (No Measure)

40 Single Unders

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Shoulder Press Empty Bar

10 Sit Ups

40 Single Unders

Skills

Review Strict Press

KTE

Metcon
Metcon (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Tense (No Measure)

run/row – 200m

Dowel Dislocates x 15

3 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

Conditioning
Double Unders (AMRAP –…

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