CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up A3 (No Measure)

Run /Row 200m

10 RIng Rows

5 Push Ups

10 Wall Squats

10 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting
Deadlift (5 x 8 e2m to 70%)
Metcon
Quincy (Time)

Run 400m

then 4 Rounds of

Shoulder to OH 35/25 x 12

Down Ups x 12

then

Run 400m

Rx+ STOH 45/30

…

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CrossFit Chain Reaction – Oly Lifting

Warm-up
Warm Up (clean1) (No Measure)

Row/Run 200m

Good Morning x 10

Push Ups x 10

Dowel Dislocates x 10

OH Squats(dowel) x 15

then 1 set of

High Hang Clean 20/15 x 5

Hang Clean 20/15 x 5

Squat Clean 20/15 x 5

Weightlifting
Clean Pull Sequence (4 x 2 e2m inc weight)

2 x Clean Pull

1 x Power Clean

Squat Clean (5 x 3 e2m work to 80%)
Press In Split Jerk Position (3 x 3 e90s inc weight over 3 sets)
Split Jerk (5 x 2 e2ms inc weight )
Front Squat (5 x 5 e2m to 80%)…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up 8 (No Measure)

row 200m Airbike 1min Ski Erg 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

KB Swing x 10

Wall Squats x 10

Sit Ups x 10

Skills

5Min

Weightlifting
Snatch Sequence (5 x 3 e2m inc weight)

1 Snatch Pull To Waist

1 Squat Snatch

Metcon
Chinook (Time)

4 Rounds

Run 200m

10 CTB Pull Ups

8 Burpees

6 Hang Power Cleans 60/35

…

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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 KB Shoulder Press

10 Dowel Dislocates

OH Squat x 10

Banded Pull Aparts x 20

Weightlifting
Bent Over Row (5 x 8 e2m work @ 60%)
Metcon
Blackjack (Time)

For Time (time cap 25min)

20 Push Ups

1 Sit Up

19 Push Ups

2 Sit Ups

18 Push Ups

3 Sit Ups ………..

…

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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

Skills

5min

Weightlifting
High-Hang Clean (4 x2 e90s add weight (power))
Squat Clean (4 x 2 e2m add weight)
Metcon
Instep (Time)

3 Rounds for Time (time Cap 15min)

400m Run

10 x Deadlift 80/65

10 x Burpees

Rx+ 100/85 Deadlift

…

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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
Snatch Balance (5 x 5 e2m inc weight(work on speed))
Hang Power Snatch (4 x 3 e2m add weight)
Squat Snatch (5 x 3 e2m to 80%)
Overhead Squat (5 X 4 e2m work to 82%)

…

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CrossFit Chain Reaction – CrossFit

Warm-up
WU – 115 (No Measure)

200m Run/row

Dowel Dislocates x 10

Push Ups x 10

Squat x10

KB Swings (light) x 15

Sit Ups x 10

Metcon
Mate (AMRAP –…

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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

Weightlifting
Clean and Jerk (6 x 2 e2m inc weight (Squat clean + Split Jerk))
Metcon
Hench (Time)

27 KB Swings,

…

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CrossFit Chain Reaction – CrossFit

Warm-up
Warm Up Mob 2 (No Measure)

Run 200m/Row 200m /Bike 1min

then

2 Rounds

10 Squats

5 Pull Ups/10 Ring Rows

10 Dowel Dislocates

10 Push Ups

10 Double Crunch

then

Wrist Mobility x 1min

Weightlifting
Snatch Balance (4 x 3 e2m increase weight (work on speed))
Power Snatch Sequence (4 x 2 e2m @ 60%)

1 Hang Power Snatch

1 Power Snatch

1 OH Squat

Metcon
Bergeron Beep Test (AMRAP –…

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CrossFit Chain Reaction – On Ramp A

Warm-up
Warm UP – PTO1 (No Measure)

10 light plate-floor to overhead

10 Sit ups

10 Dowel Dislocates

10 Push Ups

10 OH Squats

10 Lat Activation Pull Ups

Skills

Deadlifts

Rope Climb(with scalings if needed)

Metcon
Metcon (Time)

3 rounds

Sit Ups x 10

Thrusters x 6

Pull Ups x 6

KB Swings x 6

Wall Balls x 6

Rope Climb x 1

…

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