CrossFit Chain Reaction – CrossFit

Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Glute Bridge (weighted if possible)

10 Sit Ups

Skills

Spend 15min on HSPUs and Kipping DUs

Metcon
Whistler (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

2 Rounds

Row 200m/Airbike 20Cal/Run 200m

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Weightlifting
Back Squat (5 x 4 e2m work to 85%)
Metcon
Croft (Time)

5 Rounds for Time

8 Bar Facing Burpees

12 Deadlifts (80/65)

16 Wall Balls (20/14)

…

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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

Weightlifting
Power Clean (5 x 5 up to 80%)
Metcon
Reductions (Time)

For Time

10 CTB Pull Ups

20 Front Squat 60/45

10 CTB Pull Ups

30 Shoulder to Overhead 60/45

10 CTB Pull Ups

20 Front Squat

10 CTB Pull Ups

Substitute 5 Bar Muscle Ups for Pull Ups

Select a weight that allows you to cycle the barbell for at least 10 reps each movement

…

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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
Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Metcon
Squash (AMRAP –…

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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

Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Sorted (No Measure)

Run/row 400m

then

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Squats

10 Sit Ups

Double Unders (AMRAP – Reps)

5min

Score is number of continuous DUs in the 5min

Weightlifting
Push Press (6 x 5 e2m work to 80%)
Metcon
Prepped (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

400m Run/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 (5 x3 e2m 60,65,70,75,80%)
Metcon
Turnkey (No Measure)

On the Minute x 12

Min 1 – 15/12 Calorie Row

Min 2 – 6 Power Cleans (60/45)

Min 3 – 30 Double Unders

…

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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

then

Reverse Snow Angels x 30

Skills

15min: Work on Kipping Muscle Ups and Handstands

Metcon
Mary (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 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

Skills
Double Unders (AMRAP –…

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