CrossFit Dragon Fire – CrossFit

Metcon (Time)

First Rib (Trap/Shoulder) Mobilization – 1:00 Each Side

Laying with your back on the ground, pin a lacrosse ball high on your trap. With a locked out elbow, bring the arm straight over head and reach back as far as you can. Continue passes for 1:00 each side.

Banded Shoulder Distraction – 1:00 Each Side

With the band attached to a pull-up bar, band an arm and rotate into external rotation (pull shoulder back in the socket as you turn your palm up to the ceiling). Take steps back to create tension and lengthen out the arm.

Pigeon Pose – 1:00 each leg

1. Snatch

3×1 Squat Snatch at 80%

2. Squat

3×5 Back Squat- work up

2. Conditioning

5 rounds of:

12 Dumbbell Snatches – you choose the weight

9 pull ups

6 ring dips

3. Row Conditioning-optional

A. 2x300m, :10 rest between sets

1 minute rest

B. 2x250m, :15 rest

1 minute rest

C. 2x200m, :20 rest

CrossFit Dragon Fire – CrossFit

Metcon (Time)

If you did Open wod already then this is your wod. If you are doing open post in next box 🙂

Conditioning Primer

10:00 Light Row

Loosen up the legs. Expect some glute soreness as you wake up. This will help speed the recovery.

Mobility

Pec Minor Mobilization – 1:00 per side

With a lacrosse ball, work the front side of your shoulder and roll into the chest.

Lat Mobilization – 1:00 per side

With a foam roller, start low on the lat and work your way high to the armpit. Pause on “hot spots” and work them out.

Movement Primer

High Hang Power Cleans – 2 OTM x 10 (40%)

Keep the weight at the light load, and work on speed. The high hang is a small dip, keeping the torso vertical, keep your shoulders stacked on top of your hips – fight the urge to hinge forward. Focusing on keep the bar close the body, speed your self into your power catch position drilling fast elbows. Each set should be faster and faster. Be as aggressive as you physically can – the elbows are never fast enough.

Conditioning

Alternating On-The-Minute x 21:

Minute 1 – 200 Meter Run or 15/12 cal bike

Minute 2 – 15/12 Calorie Row

Minute 3 – 7 Power Cleans (135/95) + 30 DU

Crossover band work go through the warm up on the board

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Dragon Fire – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Dragon Fire – CrossFit

OPEN WOD is announced at 5pm tonight- we will have it running on TV at gym! Please note that wods for the next couple weeks may not be posted up until late morning as we are are following comp train programming (which we have been now for a while but I have had you all 1 week behind their schedule) and now I will post them as they are posted.

Metcon (Time)

Conditioning Primer

3 Rounds:

1:00 Row, 9 Pausing Air Squats, 7 Dowel Passovers, 5 Pausing Dowel Overhead Squats

Mobility

Foam Rolling – Lats and Thoracic

Perform (5) reps of each movement with an empty barbell:

1) Good Morning

2) Pausing Back Squat

3) Elbow Rotations (bar on back rack, squeeze bar and bring elbows in front of bar)

4) Strict Presses

5) Overhead Squats

6) Stiff-Legged Deadlifts

7) Front Squats

2. Snatch

3-Position Snatch – 3 Sets at 70% of 1RM Snatch

Pos. 1: High Hang, “pockets”

Pos. 2: Hang, “knees”

Pos. 3: Floor

3. Conditioning

EMOMx10:

Odd: 1 Squat Clean + Front Squat at 70% 1RM Squat Clean

Even: 15/12 Calorie Row

On the Squat Clean + Front Squat, the weight is meant to be light. Focus on positioning on the catch of the squat clean, and then confirm that positioning with the second front squat.

On the Row, aim to complete these calories in under 40 seconds each round. If that is not possible, reduce the calorie count to preserve the intensity of the movement. It’s not about just getting the number in today, today let’s practice moving through those calories faster.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning Primer

3 Rounds: 1:00 Row, 10 Hand Release Push-ups, 10 Alternating Spidermans

Mobility

Myofascial Release – Calf and foot

Spend 2:00 on each calf with a foam roller. With double-unders yesterday and box jumps today, give due attention towards loosening up this muscle tissue along with your achilles tendon.

Spend 1:00 on each foot with a lacrosse ball. Start dead center, and shift around seeking out tight areas to focus on. This will bring better box jumps today.

1. Conditioning

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24”/20”)

2. Conditoning

EMOM x 10

Odd – 5 Toes to Bar + 5 Hang Power Cleans (115-135/75-95)

Even – 5 Toes to Bar + 5 Push Jerks (115-135/75-95)

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

A. Olympic Barbell Warmup

5 Reps at Each, 1 Time Through with an Empty Barbell

Good Morning – Back Squat – Elbow Rotation – Press – Stiff Legged DL – Front Squat

1. Clean and Jerk

Work up to a heavy complex of:

1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning

AMRAP 7:

Climb as high as possible:

3 Thrusters, 95/65

3 C2B

6 Thrusters, 95/65

6 C2B

9 Thrusters, 95/65

9 CTB PU

12 Thrusters, 95/65

12 C2B…

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Snatch

10×1 at 80% of 1RM

Strength

work up to a 3-rep heavy Back Squat

1. Conditioning

A. AMRAP 4:

30 Lateral BB Burpees

AMRAP Snatches, 75/55

Rest 4:00

B. AMRAP 4:

20 Lateral BB Burpees

AMRAP Snatches, 115/75

Rest 4:00

C. AMRAP 4:

10 Lateral BB Burpees

AMRAP Snatches, 135/95 (if this is out of your range then drop weight to make it so you think you could get at least 5 reps at the weight)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

make up day

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In warm up work on hand stand work for 5 minutes today. Can be holds ,walking, wall walks etc.

Work for 5 mins up to a heavy 2 rep thruster for the day and log in notes highest weight.

1. Conditioning

21-15-9:

Clean and Jerk, 105-115/70-80

OHS, 105-115/70-80

C2B Pull ups

CrossFit Dragon Fire – CrossFit

Metcon (Time)

3 rounds for time

Row 500m

25 Sumo Deadlift High Pulls 95/65

12 Ring dips
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