CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – Core3 (No Measure)

400m Run/Row

KB Swings x 10

Dowel Dislocates x 10

OH Squat x 10(dowel)

Push Ups x 10

Kip Swings x 10

Double Crunch x 10

Banded Pull Aparts x 20

Weightlifting
Snatch Pull x 2,…

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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

Weightlifting
Deadlift (Find 1RM –…

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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
Push Press (5 x 6 @ 75%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up – 0903 (No Measure)

run/row 200m

10 Wall Squats

10 Push Ups

5 Pull Ups/10 Ring Rows

Walk Outs x 3

Dowel Dislocates x 10

Twists x 10

Sit Ups x 10

Weightlifting
Overhead Squat (5 x 6 @60%…

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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 10

Sit Ups x 10

Roll Quads + Calves 2min

Weightlifting
Hang Power Clean (5 x 6 e2m Work to 80%)
Metcon
retrospective (AMRAP –…

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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
Power Snatch (3 x 3 e2m work to 75%)
Snatch (4 x 3 e2m work to 80%)
Metcon
Fyre (Time)

5 Rounds for time

8 HSPUs

10 SDLHP

12 OB Burpees 35/30

Scaled: 4 Wall Walks

…

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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
Push Press (5,5,5,3,2,1 e2m 80-90%)
Metcon
Renaissance` (AMRAP –…

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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

Skills

HSPU,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 3 (No Measure)

Run 200m/Row 200m/Airbike 20Cal

Eagle Dislocates x 10

Air Squats x 10

KB Swings x 10

Push Ups x 10

Sit Ups x 10

With empty bar

5 elbow rotations

5 front squats

5 power cleans

5 push press

Weightlifting
Slow Pull Clean (5 x 4 e2m work to 75%)

A regular squat clean

Half speed pull from the ground to low thigh

Once at low thigh,

…

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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

Skills

5min Handstands and Kipping

Weightlifting
Push Pull (AMRAP –…

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