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 –
…
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 –
…
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 –…
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 –…
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)
…
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
…
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
…
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
Kipping 10min
OH Squats 10min
…
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
…
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 –…
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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