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

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Gymnastics
Handstand Push Up (5 sets Max Reps e2m)

Kipping

Metcon
Dazeh (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 889 (No Measure)

2 rounds

200m Row

5 Pull Ups

10 Push Ups

15 Squats

15 Sit Ups

then

2min Wrist Mobility

Weightlifting
Clean Sequence (70%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

200m run or row

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

Spend 10min on Handstands + drills

Weightlifting
Back Squat (5 x 8 up to 75%)
Metcon
Energise (Time)

1000m Row

followed by

3 Rounds

10 CTB Pullups

12 STOH 60/45

15 Front Squats 60/45

…

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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
Overhead Squat (4 x 4 e2m inc weight)
Snatch Pull (5 x 4 e2m to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU_Mob101 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Ring Rows x 10

Push Ups x 10

OH Squats (dowel) x 10

KB Swings x 10 Light

Band Pull Aparts x 30

Metcon
Processed (Time)

For Time

teams of 2

800m Run (400 each)

DB Thruster 50/35 x 80

Hollow Rocks x 80

KB Swings 24/16 x 100

Rope Climbs x 4

Ring Push Ups x 80

Weighted Box Step Ups KB 16/12 x 80

Wall Walks x 30

800m Run

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 2017 – 17.2 (No Measure)

2 rounds

Star Jumps x 10

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

Skills

Kipping and Muscle Ups –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

400m Row

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings (light) x 10

Double Crunch x 10

Weightlifting
Snatch Sequence 4 (emom 8min @ 50%)

1 Power Snatch

1 Squat Snatch

Metcon
Dooley (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Gymnastics
Handstand Push-ups (Spend 10mins)
Weightlifting
Overhead Squat (5 x 5 e2m work to 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

2 Rounds

Run 200m/Row 200m/Airbike 20Cal

Dowel Dislocates x 10

Overhead Squats (dowel) x 10

KB Swings x 10

Sit Ups x 10

Gymnastics
Pull-ups (5 x 5 strict add weight e2m)
Weightlifting
Shoulder Press (5 x 8 work to heavy e2m)
Metcon
Blaze (AMRAP –…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace

5 Good Mornings

5 Back Squats

5 Power Cleans

5 Front Squats

5 Push Press

10 Dowel Dislocates

Weightlifting
Front Squat (5 x 3 e2m to 90%)
Power Clean (5 x 3 e90s work to heavy)
Squat Clean (5 x 3 work up to 90%…

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