CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Tense (No Measure)

run/row – 200m

Dowel Dislocates x 15

2 Rounds

Strict Cindy

5 Strict Pull Ups/ring rows

10 Push Ups

15 Squats

Weightlifting
Bench Press (5 x 5 e2m @ 82%)
Metcon
Denman (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 103 (No Measure)

Row 200m/Airbike 20Cal/Run 200m

2 Rounds

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Roll Quads 2min

Skills

HSPUs and Kipping 10min

Weightlifting
Shoulder Press (5 x 5 e2m to 85%)
Metcon
TriBlend (Time)

4 Rounds

50 DU’s

20 KB Swings 24/16

15 Push Ups

10 Pull Ups

…

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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

Sumo Squat 2min

Weightlifting
Snatch Pull (4 x 3 e90s @ 70%)
Squat Snatch (5 x 3 e2m @ 55%)
Metcon
Kruger (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Run /Row 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 Dowel Dislocates

20 Banded Pull Aparts

Pigeon Position 1min Right 1 min left

Weightlifting
Front Squat (5 x 6 e2m 75 to 85%)
Metcon
Tahani (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
Overhead Squat (5 x 4 e2m inc weight work on depth)
Snatch Balance (4 x 4 e2m to heavy (work speed under bar))
Power Snatch (4 x 3 e90s work to heavy)
Snatch (5 x 3 increase weight e2m while form is good)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

400m Run

Dowel Dislocates x 10

Push Ups x 10

Samson Lunge x10

KB Swings (light) x 15

Sit Ups x 15

Metcon
ZACHARY TELLIER (Time)

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Rx+ wear 20lb/14lb Vest
Sgt.

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Run /Row 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 Dowel Dislocates

20 Banded Pull Aparts

Roll Lats 2min

Skills

MUs,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Seated Forward Fold –

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Spindle (No Measure)

400m Run

3 Inch worms

10 Samson Lunge

10 Dowel Dislocates

10 Push Ups

10 Sit Ups

5 Pull Ups

Weightlifting
Push Press (5 x 5 @ 75-85%…

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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
Back Squat (5 x 5 e2m 75 to 85%)
Metcon
Lawrie (Time)

Partner WOD

1 work –

…

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