CrossFit Chain Reaction – CrossFit

Warm-up
Run WU 1 (No Measure)

Run 200m/ 20 Cal Airbike

2 Rounds

Double Crunch x 10

Push Ups x 10

Air Squats x 10

Banded Pull Aparts x10

Metcon
WOD 1 (Time)

For Time:

Time Cap 9min

50 KB Swings

24/16 Rx // 20/12 scaled

40 KB Snatch 24/16 Rx / 20/12 scaled

30 Goblet Lunge 24/16 Rx / 20/12 scaled

20 Pull Ups Rx / Ring Rows scaled

10 HSPUs Rx /5 Wall Walks scaled

Rx: May use AB mats for HSPUs but for every mat used,

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

Bike 20Cal /Row 200m/200m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Banded Pull Aparts x 15

Roll Quads 2min

Skills

Muscle Ups HSPU and Kipping –

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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

Weightlifting
Front Squat (5 x 5 to 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 7 (No Measure)

200m Run/Row/20Cal Airbike

2 Rounds

Walkouts x 3

Samson Lunge x 6

Dowel Dislocates x 10

KB Swings 16/12 x 10

Double Crunch x 10

Skills

Day 26 5min T2B

Gymnastics
Pull-ups (6 x 5 –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO (No Measure)

2 rounds

10 plate-floor to overhead

10 Sumo KB Deadlifts 24/16

5 hanging knee raises / knees to elbow

10 – Glute bridge

Skills

Day 25 5min T2B

Weightlifting
Thruster (5 x 5 to 85%)
Metcon
Recall (Time)

15 min AMRAP

9 Deadlifts 70/45

12 Push Ups

15 Box Jumps 24/20

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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

Lat Activation Pull Ups x 10

Skills

Day 24 –

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up – Bar (No Measure)

Row 2min/Bike 2min moderate pace or Run 400m

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 Sequence (4 x 2 e2m @ 60%)

Clean Pull

Squat Clean

Squat Clean (5 x 3 work up to 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

10 Sit Ups

200m Run

Weightlifting
Tom (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up REGEN (No Measure)

Run 400m

3 x WalkOuts

10 Push Ups

5 Pull Ups/10 Ring Rows

10 Dowel Dislocates

10 PTO

10 Air Squats

Skills

Day 21 –

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up
Clean (15min to find 1 RM)
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

Weightlifting
Metcon
Olga (AMRAP –…

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