CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

5min Choose 1 skil to work on

Weightlifting
Front Squat (5 x 8 e2m to 65%…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Weightlifting
Squat Snatch (5 x 2 e2m 70 to 80%)
Metcon
Hallows (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm-up (No Measure)

2 min Light Air Bike

then 2 rounds

10 Leg Swings (Front)

10 Dowel Dislocates

10 Good Mornings

10 Air Squats

10 Ring Rows

10 Sit Ups

Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP –…

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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
Clean (5 x 4 2 Power 2 Squat e2m to 70%)
Metcon
Kata (AMRAP –…

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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

Gymnastics
Pull-ups (5 x 6 e2m add weight)
Metcon
Cramer 2 (Time)

5 Rounds for

8 T2B

20 Wall Balls 20/14

then

1000m Row/Ski Erg/Air Runner each with partner split into 500m segments

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up PTO2 (No Measure)

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Weightlifting
Bench Press (5 x 8 e2m to 70%)
Metcon
Howell (Time)

5 Rounds (time cap 20min)

8 HSPU

12 Goblet Lunge 24/16

24 Sit Ups

30 DUs

Scale: 4 Wall Walks 16/12 KB 60 Singles

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Wall Squats x 10

DB/KB Press x 10

Sit Ups x 10

Weightlifting
Clean Pull (4 x 3 e90s to heavy)
Squat Clean (5 x 3 e2m work to 70%)
Metcon
Mason (AMRAP –…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up JJ (No Measure)

2 Rounds

Row 200m

Push Ups 5

Ring Rows 10

Lunges 10 (5 each leg)

Sit Ups 10

Light KB Swings 10

Skills

12min –

…

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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

40 Finger Presses

Banded Pull Aparts x 20

Skills

5min –

…

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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
Crushed (Time)

Teams of 3 for time 2 work 1 rest

STOH 40/30 x 120

box jumps 24/20 x 120 ( 1 box per team –

…

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