CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warn upL 10 Minute Steady Run then

Floss Shoulders and Hips

LIft:

Back Squat 5×2 @80=-90%+

2 Rounds

80 Squats

2 Rope Climbs

40 Box Jump Overs 24/20″

2 Rope Climbs

Optional work choose 1 or both – athlete choice

Pull Ups 21-18-15-12-9-6-3 Attempt Unbroken Sets Bike at a recovery pace between sets until ready can mod rep scheme to fit you skill level 8 6 4 3 2 1 or 12 10 8 6 4 2 you get idea

W/ a Sandbag or D-Ball 30 Cleans 80-00/50-70lbs

Back Squat (5×2 at 80=90%)

should be same weight across board no building

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up 3 Rounds

:30 HS Hold Row 250m

10 Ring Dips

LIFT:

Power Clean to Push Jerk Touch and Go

5×5 build if you want across but solid form

For Time

35 Pull Ups

35 Thrusters 95/65lbs

Run 400m

Optional

AMRAP 6 Minutes 5 HSPU

25 Double Unders

Power Clean and Jerk (PC+PJ 5×5 )

1+1 Power Clean + Jerk
Post your highest weight completed set

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up: Jog 1 Mi

Lift:

Zero Bounce Deadlift 5×3 @70-82.5% of 1RM

Metcon:

Every 6:00 for 24 Mins Row 1k

Optional:

4 Rounds

3-2-1

UB Bar Muscle ups – Run 400m

*can do ctb’s if they are a challenge to link or box bar mu’s 6 per round with run in between

Deadlift (5×3 zero bounce 70-82.5%)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up:

4 Rounds

10 Calories on Bike

10 Hang Squat Snatch 75/55lbs

Lifts:

1.Front Squat 3×8 @70%+

2,Push Press 2-2-2-2-2

Build weight over sets

4 Rounds for time

18 Alternating Pistols

12 Sumo DLHP 95/65lbs

6 bar mu’s or 8 ctb’s -athlete choice

Subs for pistols are to box, with plate, leg behind or do 30 air squats per round

Optional:

Toes to Bar 10×5 Unbroken

Rest as need to complete each set Unbroken or break this down to your skill level and do 10 sets of maybe 2, 3 or 4

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

Every 2 min. X 6

Run 100m

4 WB (20/14)

4 TTB

Every round add two reps e.g. 6 and 6; 8 and 8 etc.
Mark in comments if you were able to get all reps in

B: Metcon (Time)

Row 2k guys 1600m gals

Every 2 minutes

5 hang power cleans 115/75

pushups –7 dudes, 5 chicks
Set rower to 2k or 1600. Every 2 minutes do prescribed work then continue rowing until your row is complete.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up

Move Steady Through Row 500m

40 Empty Bar OHS

Row 500m

LIft:

Power Snatch Touch and Go 5×5 should be with good form and 95-135/65-95 range or pick a weight that you can hold on to for 5 reps

4 Rounds for time

15 Thrusters 95/65lbs

3 Rope Climbs

Rest 2:00 between ea round which means go all out each round as fast as possible. sub for rope climbs is 2 half climbs per 1 climb or 4 rope pulls per 1 climb.

Score is total time including rest.

Optional

Push Ups Accumulate 75 Reps

*want some challenge then do some where you place hands on competition plates with enough space to bring your chest to the floor or do some on rings

CrossFit Dragon Fire – CrossFit

`: Metcon (Time)

warm up:

10 Minute Steady Bike then extra stretching or

Flossing of Ankles and Quads (ask coach if you have a question)

Lift:

Back Squat 5×3 @80%

3 Rounds for time

Bike 1k

15 Toes to Bar

15 KB Swings 53/35lbs

Optional:

Chest to Bar Pull Ups or regular pull-ups- goal to be unbroken sets

2×6

3×5

4×4

Shuttle Run between the 3 sets (down and back on carpet or black mats)

Back Squat (5×3 at 80%)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

3 Rounds

:60 Goblet Squat Hold

Run 200m

10 Strict Pull Ups

Lift:

Squat Clean EMOM for 12 Minutes 1 Rep at 70-80% *Do you move as well as you could be moving? Keep the weight reasonable and take a hard look at a few things including, footwork, power position, front rack, etc. This is a rebuild time of year, take advantage.

Metcon For Time

Run 800m

30 Power Cleans 135/95

20 Ring Dips

30 Box Jump Overs 24/20″

Run 800m

Your second 800m should be faster than the first. Don’t sprint the start of the workout and completely fall apart during the 30 cleans. Be smooth and methodical until the very end, then empty the tank.

Optional work:

EMOM for 12 Minutes Handstand Push Ups

Min 1 – 8 Kipping

Min 2 – 4 Strict

Min 3- Kipping

Min 4 – Strict

Etc.

*to modify decrease reps or do to higher abmats or from boxes

CrossFit Dragon Fire – CrossFit

: Metcon (Time)

Coach Cheyenne left for Africa today for 2 years to be in the Peace Corps. She said that as a going away present she wanted the gym to do the following wod and we are supposed to take pictures and post them. HAVE FUN!

Since this is a tough one you can choose to do it in a team of 2 or you can do it all yourself (It took coach Hung about an hour-eek).

100 d-balls over shoulder 80-100/50-80

80 CTB or reg pullups

60 GHD situps or abmat situps

40 cal bike

20 deads 225-305/155-205

10 muscle ups (10 strict pull-ups plus 10 strict ring dips is a good mod)

*choose best weights and mods for you that will allow you to get through this and make sure to go write a thank you on Chey’s fb for this awesome parting gift.

CrossFit Dragon Fire – CrossFit

Metcon (6 Rounds for reps)

Just a reminder today- since there are pull-ups in todays warm up take them out of the DF warm up you do prior to todays work.

Warm up NFT 4 Steady Rounds

10 Goblet Pause (2 sec) Squats

5 Strict Pull Ups

15/10 Calorie Row

Lift:

Find 3RM Front Squat- put weight in box below

METCON:

AMRAP 3 Minutes

Max Clean and Jerk 95/65lbs rest 3:00

AMRAP 3 Minutes

Max Bar Muscle Ups rest 3:00

*subs: box transitions or ring rows off box or low to ground

AMRAP 2 Minutes

Max OHS 95/65lbs rest 2:00

AMRAP 2 Minutes

Max Chest to Bar rest 2:00

AMRAP :90

Max Thrusters 95/65lbs rest :90

AMRAP :90

Max Pull Ups

OPTIONAL

Every 2 Minutes for 20 Minutes

10 Back Rack Walking Lunge Steps *pick a challenging weight

One Max Set of Kipping HSPU (if you cannot connect them then pick the same number each time)

Alternate movements

Front Squat (3 RM)