CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3112 (No Measure)

2 Rounds

Run 200m/Ski Erg 200m/ 1min Bike

KB Swings (Russian) x 10

Push Ups x 10

Air Squats x 10

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Sit Ups x 10

Metcon
: JORDAN (Time)

For Time

100 Kettlebell Swings (24/16 kg)

100 Sit-Ups

100 Air Squats

100 Push-Ups

…

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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 4 to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 Air Squats

10 Ring Rows

Metcon
12 Days (Time)

FOR TIME

1 KB Sumo Deadlift High Pull 32/24

2 DB/KB Snatch (DB 50/35 KB 24/16)

3 T2B or T2Rings

4 Box Jumps

5 Pullups (kipping or jumping)

6 HR Pushups

7 Kettlebell Swings 24/16

8.

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 2 (No Measure)

Row/Run 200m

Dowel Dislocates x 10

Good Mornings x 10

Russian KB Swings x 10

Push Ups x 5

Ring Rows x 10

Sit Ups

Skills

Spend 10min HS,

…

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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

Band Pull Aparts x 20

Weightlifting
Snatch Sequence (5 x 2 e2m work to 80%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A2 (No Measure)

Row/Run 200m

10 Lat Activation Pull Ups

10 Push Ups

10 OH Squats

10 KB Swings

10 Dowel Dislocates

10 KB Press

15 Sit Ups

20 Lateral Banded Walks

Weightlifting
Ring Dips (5 x 4 e90s)
Shoulder Press (5 x 5 e2m 75 to 80%)
about_the_stamp (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 weighted

Ring Rows x 10

Air Squat x 15

Push Ups x 10

then

Banded Lat Walks x 10 each way

Banded Pull Aparts x 20

Skills

15min –

…

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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

OH Squat x 15

Dowel Dislocates x 15

KB Swings 16/12 x 10

Double Crunch x 10

Weightlifting
Clean Pull (3 x 3 work to heavy e90s)
Clean and Jerk (5 x 1 e2m 1 Clean + 2 Power Jerks to 80%)
Metcon
Tanner (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up FF (No Measure)

Run/Row 200m

3 Walk Outs

10 Push Ups

10 KB Swings

10 Lat Activation Pull Ups

10 Squats

15 Sit Ups

Skills

work on weak skills 10min

Weightlifting
Back Squat (5 x 5 e2m work to 80%)
Metcon
Rank (Time)

3 rounds for time

8 x S2OH 50/35

12 CTB Pull Ups

rest 2min

3 Rounds for time

8 Hang Power Cleans 50/35

30 DU’s

Rx+ 60/45

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 101 (No Measure)

Run/Row 200m

Samson Lunge x 10

Push Ups x 10

Ring Rows x 10

Dowel Dislocates x 10

Sit Ups x 10

Weightlifting
Deadlift (5 x 5 e2m to 80%)

Start at approx 60%

…

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