CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up (No Measure)

Run 400m Bike 2min

2 rounds

Dowel Dislocates x 10

Ring Rows x 10 or Pull Ups x 5

Samson Lunge x 10

Push Ups x 10

Sit ups x 10

Metcon
District 12 (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Conditioning
Push-ups (60s Max Reps)
Weightlifting
Pendlay Row (5 x 6 e2m @ 80%)
Metcon
Rubicon (Time)

3 Rounds for Time

15 CTB Pull Ups

12 Lateral Barbell Burpees

9 Cleans 60/45 (Touch and go only)

…

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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

Conditioning
Push-ups (30 secs max reps)
Weightlifting
Squat Clean (5 x 3 e2m to 75%)
Metcon
Wrapper (AMRAP –…

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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
Snatch Balance (5 x 4 e90s keep light use as warm up)
Overhead Squat (4 x 4 e2m inc weight)
Snatch Pull (5 x 4 e2m to heavy)
Snatch (5 x 2 increase weight e2m )

work to 85%

…

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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

Conditioning
Push-ups (15sec max reps)
Weightlifting
Strict Press (6 x 5 e2m work to75%)
Metcon
Rebuf (Time)

5 Rounds for Time

DUs x 50

HSPU x 6

SDLHP x 10 50/35

Scale: 100 Singles

…

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CrossFit Chain Reaction – CrossFit

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 18.5 (No Measure)

2 rounds

Row /Bike 1min

Ring Rows x 10

Dowel Dislocates x 10

Overhead Squats x 10

then

thrusters x 10 empty bar

Strict Pull Ups x 5

front squats x 10 empty bar

Strict Pull Ups x 5

Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Push Ups x 10

Ring Rows x 10

Banded Pull Aparts x 20

Weightlifting
Bench Press (5 x 5 e2m work to 80%)
Metcon
Pre_Finale (Time)

6 Rounds (work in Pairs)

200m Row

6 x T2B

200m Run

buy out

60 sit ups

…

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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

DB Push Press x 10 each arm

Lat Activation Pull Ups x 10

Skills

15mins –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Sit Ups x 20

Weightlifting
Snatch (5 x 3 e2m work to 75%)
Metcon
The Chief Lite (AMRAP –…

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