CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 501 (No Measure)

Run/Row 200m

Inch Worms x 3

Dowel Dislocates x 10

Good Mornings x 10

Wall Squats x 10

Ring Rows x 10

Push Ups x 5

Sit Ups x 10

Weightlifting
Split Jerk (6 x 3 e2m work to heavy (speed under bar))
Metcon
Vector (Time)

1-2-3-4-5-6-7-8-9-10

Pwr Snatch 40/25

Pull Ups

Rx+ 50/35 and CTB Pull Ups

…

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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

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting
Back Squat (5 -5 -3-3-2-1 e2m work to heavy single)
Metcon
Bolted (Time)

7 Rounds for Time

7 Thrusters 35/25

7 Burpees

7 T2B

Rx+ 50/35

…

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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 (5 x 4 e2m inc weight work on depth)
Snatch Balance (4 x 4 e2m to heavy (work speed under bar))
Snatch Pull (5 x 3 e2m work to heavy)
Snatch (5 x 3 increase weight e2m while form is good)

Make a note of the final weight used

…

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CrossFit Chain Reaction – CrossFit

Curls (AMRAP – Rounds)

Teams of 3 – 2work 1 rest – spend 4min at each station

1: Tyre Flips

2: Sled Pull + Sprints 100m

3: Wall Balls ( 2 Synced)

4: GHD + Planks

5: Pull Ups + Ring Push Ups

6: Sand Bag Cleans + DB Snatch 50/35

7: Rope Climbs

8: Weighted Box Step Ups + Sumo Squat Hold

…

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CrossFit Chain Reaction – CrossFit

Warm Up – FF (No Measure)

200m Run/Row then

2 rounds

10 double crunch,

10 lunges,

10 light KBS

Warm-up
Skills

15min Muscle Ups, Kipping, Hand Stands

Metcon
Shale (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 DB Shoulder Press

10 Dowel Dislocates

20 Reverse Snow Angels

20 Banded Pull Aparts

Weightlifting
Squat Snatch (6×3 e2m 1-2k more than last lift)
Metcon
Wesley (Time)

400m Run

50 KB Swings 24/16

40 Push Ups

30 Power Snatch 40/25

20 T2b

10 HSPUs

…

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CrossFit Chain Reaction – CrossFit

Warm-up
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

Gymnastics
Pull-ups (6 x 4 e2m add weight )
Metcon
Rox 2 (AMRAP –…

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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

Weightlifting
Overhead Squat (6 x 4 e2m @ 80%)
Metcon
Dougal (AMRAP –…

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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

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting
Bench Press (6 x 4 Work to 88%)
Metcon
Remnants (Time)

For Time

4 Rounds

20 Wall Balls

20 Pull Ups

emom: 5 Burpees

…

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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 Pull (4 x 4 e2m to heavy)
Squat Clean (5 x 3 @ 75%…

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