April 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Row 2k

2. Strength

Zero Bounce Deadlift

5×3 @75-85% of 1RM

3. Conditioning

3 Rounds:

Run 400m

Row 500/400m

Bike 1k/.9k

4. Gymnastics

EMOM for 10 Minutes

2 Bar Muscle Ups

Max Air Squats in :20

Both movements in same minute

*subs- transitions or 2 ctb+2 ring dips

April 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

EMOM

Minute one–15/12 cal bike

Minute two–16 hand-to-hand single arm KB swings 53/35

Minute three–3 Overhead squats (95/65)

Minute four–13 burpees

Minute five rest

That’s one round. Repeat for 4 rounds.
optional afterward: find a coach and work on a lift you’d like to work on.

April 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

12 Goblet Squats w/ :02 pause

in bottom

15 Push Ups

LIFT

Front Squat

3×8 @70%+

Push Press

2-2-2-2-2

Build weight over sets

WOD: 3 Rounds

8 “Heavy” dball over shoulder

80-150/50-100

12 Burpee Box Jump Overs

30/24″

SKILL

Pistols 3 or 4 sets x20 alt legs

Jog 200m between sets

*see coach for mods there are lots of them

OPTIONAL:

5 Rounds

2 to 3 Rope Climbs (4 pulls from ground per rope climb for mod)

15/9 Calorie Bike

Front Squat (3×8)

Push Press (5×2 buidling)

April 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Warm up: Move Steady Through

Ski 500m

40 Light Hang Power Clean

Ski 500m

LIFT:

Power Snatch

Touch and Go

5×5

(Heavier than last time)

WOD: AMRAP 2:00 x 5 rounds

8 Hang Squat Cleans

115/75lbs

8 Ring Dips

HS Push ups or HS Walk in remaining time for reps (if walking then each 5′ =1 rep)

Rest 2:00 between rounds

OPTIONAL:

40-30-20-10

Push Ups

Run 400m

Power Snatch (5×5 climb if you want)

April 25, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

10 Minute Steady Row

then

Floss Elbows and Calves

2. Strength

Back Squat

4×5 @75%

3. Conditioning

2 Rounds:

Row 2k run 1 mile *athlete choic

50 Thrusters 45/35lbs

4. Gymnastics

40 Strict Pull Ups

For Quality

Focus on range of motion, not just minimum Chin over Bar

*More Options:

If 40 seems a bit much then accumulate max reps in 6 minutes

Knock them out in manageable, quality sets. Don’t open up with a huge set and have to finish with sloppy singles. Rest as needed between sets.

Back Squat (4×5 @75%)

April 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up

Bike 100 Calories

Lift:

Zero Bounce Deadlift 4×4

@72.5-82.5% of 1RM

WOD:

Every 4:00 for 20 Mins

25 Bar Facing Burpees

Row for distance in remaining

time

no rest

Optional 2 choices do 1 or both

5 Rounds

10/7 Calorie Bike

4 Ring Muscle Ups (subs can be banded transitions, jump box bar mu’s, 4ctb+4 dips)

Rest 2:00 between rounds

3 Rounds:

100 Double Unders

15 Double Dumbbell Snatch 25-35/15-25lbs

Rest :90

April 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm upL: 3 Rounds

:60 Goblet Squat Hold

Run 200m

10 GHD Sit Ups or 1/2 Ghd’s or reg situps

LIFT:

Squat Clean

Every :45 for 9 Minutes

1 Rep at 72.5-80%

WOD:

100′ HS Walk or 12 wall walks

15 Overhead Squat 105-155/75-105lbs

40 CTB Pull Ups

15 Overhead Squats

100′ HS Walk or 12 wall walks

Optional:

8 Rounds

Run 200m

8 Kipping HSPU

you can scale reps or rounds down to fit skill level

Squat Clean (9×1 72-80%)

Get high on this 420 WOD

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

EMOM

2 Curtis P’s X 5. (95-135/65-95)
Curtis P is power clean + lunge L, Lunge R, push jerk. That equals 1 Curtis P. List weights in comments.

Metcon (Time)

10-1 ring pushups

1-10 Alternating DB Snatches (50/35)

run 100 meters after every round.
Round 1 would be 10 ring pushups, 1 DB Snatch run 100 m; round two, 9 and 2 plus run; round three 8 and 3, run etc.

April 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

WARM UP: Move Steady Through

Run 400m

30 Light RDLs

Run 400m

LIFT:

Snatch EMOM for 12 Minutes 1 Rep at 70-80%

METCON:

4 Rounds

20 Pull Ups

20 Unbroken Overhead Squats

R1 – 75/55lbs

R2 – 95/65lbs

R3 – 105/75lbs

R4 – 115/85lbs

Rest :90 between rounds

*mod weight climbs as needed so you can do them all unbroken

OPTIONAL:

3 Rounds

10-20 Ring Dips for time

Rest 2:00

Snatch (12×1 )

You can climb over sets if lifts are solid post highest weight done.

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