CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Russian KB Swings x 10 (light)

Push Ups x 10

Ring Rows x 10

Samson Lunge x 10

Hollow Rocks x 20

Skills

Day 1 –

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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

Weightlifting
Snatch Pull (4 x 3 e2m to Heavy)
Squat Snatch (5 x 3 e2m to 80%)
Metcon
Campbell (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

200m Run/row

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Weightlifting
Shoulder Press (5 x 5 e2m 60-80%)
Conditioning
Pull-ups (5 x 3 strict e90s add weight)
Metcon
Levers (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 5 e2m to 80%)
Clean Pull Sequence (5 x 1 e90s increase weight )

2 x Clean Pull

1 x Power Clean
ensure hips fully open and connection with top of thigh

Squat Clean (5 x 3 work up to heavy set e2m)
Split Jerk (5 x 2 e2m work to heavy)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Shrt1 (No Measure)

Run 200m

10 Push Ups

10 Dowel Dislocates

10 Samson Lunge

10 Ring Rows

10 Sit Ups

Metcon
Murph +Murph /2 (Time)

1mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1Mile Run

wear 10kg weight vest or body armour if available

SG:

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

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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

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

For Time (time cap 20min)

30 Burpees

40 Sit Ups

50 KB Swings

50 Cal Row

40 Sit Ups

30 Burpees

…

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CrossFit Chain Reaction – Personal Training

Warm Up – Mobilise 1 (No Measure)

Row 400m

10 Ring Rows

10 Push Ups

10 Air Squats

20 Banded Pull Aparts

20 Banded Lat Walks

2 x 10 Weighted Glute Bridge

CO Sym Activation

Skills

Hand Stands 10min

OH Squats 10min

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CrossFit Chain Reaction – CrossFit

Warm Up PTO2 (No Measure)

200m run or 1min row or 1min Bike

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

Warm-up
Skills

10 min Handstand practice

Weightlifting
Single Leg DeadLift (5 x 8 (4 each leg)e2m work to heavy)
Metcon
Reggie (Time)

4 Rounds for Time

50 DUs

8 Alt Pistol Squats

10 Box Jump Overs

12 Pull Ups

…

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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

Ring Rows x 10

Weightlifting
Clean Pull (5 x 4 e2m work to Heavy)
Squat Clean (5 x 3 e2m Work to Heavy)
Metcon
Igniter (AMRAP –…

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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

Banded Pull Aparts x 20

Skills

21 Day Challenge

Day 17 –

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