CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 6:00

:20 Parallel GHD Hold

Run 100m

:20 Sandbag Bear Hug

Run 100m

Then

Floss shoulders*

Perform 10 Strict press with an

empty bar with floss on each

side.

2. Lift – For Weight

Every 2 Minutes For 12 Minutes

5 Tempo Loading Front Squats

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

3. Conditioning – For Time

Run 600m

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

20 Push Jerk 115/75lbs

15 Pull ups

Run 600m

Target Time: 10-14 minutes

4. Bitch Work – For Reps

Every 5 Minutes for 20 Minutes

:30 Max Calorie on AAB

Rest remainder

*The following is optional:

5. Optional Accessories –

V-Up’s

3×10

Pistols

3×10

Push Ups

3×10

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For time:

150 single under

10 KB Deadlifts

4 lengths of gym single arm KB OH carry (2 carries per arm)

15 cals bike

15 single arm KB cleans

Double KB front rack carry 4 lengths

15 cals bike

25 KB snatches (switch arm as needed)

4 lengths KB famers carry

150 single unders
weight for all 53/35.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Gym OPEN from 9-11 am today only

THANKSGIVING WITH THE GIRLS

For a partner twist you can double the reps and do all movements synchronized and do the runs together keep same distance on those.

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

15 pullups

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

Announcements

Thanksgiving hours 9-11am.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2 Rounds

15 Calorie Row

20 Band Pull-Aparts

25 Wall Balls

:30 Hollow Hold

2. Lift – Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Cleans

3. Conditioning – For Time

35-25-15-5 Burpee step over high box

8-10-12-14 Squat Clean Thruster 135/95lbs

4. Skill – Every 1:30 for 9 Rounds

4 Perfect Muscle Ups or ctb or butterfly pullups if you are working on them or mu mods

5. Interval -5 Rounds

10 Power Cleans 95-135/75-95lbs

10 Front Squats

10 Push Jerks

Each round must be unbroken. Rest as little as needed

between rounds

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up- 3 Rounds

10 Burpees

15 Walking Lunge Steps

20 DB Push Press

2. Lift – Strict Press

3×12

Build across sets, maintain speed.

3. Interval – AMRAP 2:00 x 4

15 HSPU

8 Deadlifts 255-315/155-225lbs

Max Rep Double Unders in remaining

time

Rest 2:00

Target Score: 50-75+ double unders each

round so make dead weight and hspu number where you can get about 45 sec’s – 1min on dub’s

4. Skill – For Completion

Toes to Bar Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 3

Climb the ladder until your technique

breaks down, rest as needed between

sets and rounds to keep your

technique.

*The following is optional:

5. Optional Accessories –

Dead Hang can add weight if want

3x 1:00

Rest 3-5 Minutes

Back Rack Split Squats

4×15 -30 total each side

Back Extension hold

5x :20

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Run 1 Mile or row 2k

2. Lifting- Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

3. Interval – 3 Rounds

15/12 Calorie Ski

9 Clean and Jerk 135/95lbs

6 Bar Muscle Ups or ctb pu’s or mod of choice

Rest 5:00

3 Rounds

15/12 Calorie Ski

9 Clean and Jerk 135/95lbs

6 Bar Muscle Ups

Target Time: 6-8 minutes per 3

rounds

4. Skill – 4 Sets

7 Unbroken Strict HSPU

5 Unbroken Strict HSPU

3 Unbroken Strict HSPU

Rest as little as needed between 7-5

and 3 reps.

Rest as needed between sets and use mats as needed to keep strict

*The following is optional:

5. Optional Accessories –

Back Rack Walking Lunges

3×10

Hollow Rocks

3×15

Barbell Bent Over Rows

3×15

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

3:00 bike, increasing speed, then:

3 Steady Rounds

:20 Hanging L-Sit Hold

16 Duck Walk Steps

10 Empty Bar Front Squats

2. Lift -Every 2 Minutes For 12 Minutes

(1) 3-second Pause Front Squat

can build up

3. Conditioning -4 Rounds

15 Power Snatch 115/75lbs

100m db Carry 100-150/80-100lbs

75′ HS Walk or 8 wall walks

4. “Row or Die” – For Reps

Every :30 seconds until failure, meet

the following checkpoints:

:30 = 12/9 calories

:60 = 24/18 calories

:90 = 36/27 calories

2:00 = 48/36 calories

2:30 = 60/45 calories

3:00 = 72/54 calories

Do not stop rowing if you reach a

checkpoint early, extra calories can

be banked and count toward later

rounds. Once you fail to accumulate

the prescribed number of calories by

the corresponding checkpoint, the

test is done.

*The following is optional:

5. Optional Accessories

Strict Toes to Bar

3×6

Dumbbell Push Press

3×15

CrossFit Dragon Fire – CrossFit

A: Metcon (Weight)

EMOM 5

Barbell cluster

3 hang power clean

2 thrusters (95-135/65-95)

Bar should not hit the ground

B: Metcon (Time)

In teams of two row toward specified goal. Row 1 min each, switching out until each team member has rowed 3 times each (total of 6). Burpee penalty to be done immediately after finishing for every meter below goals. Goal distances in comments.
Goals distances:

mm teams–1800m

mf team–1500m

ff team–1200m

Penalty burpees are total and can be split up any way.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

75 Bar Facing Burpees

2. Lift – For Reps

AMRAP 1 Minute

Max Rep Power Cleans @60%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80%

3. “Sweeney Quad” – For Time 2 Rounds

20/12 Calorie Assault Bike

15 Box Jumps 30/24″

15 DB Push Press 50/35s

Rest 5:00 between rounds

4. Bitch Work – 20 Minute Run

5. Optional Accessories –

3x 1:00 Shoulder Taps or HS Holds

4x 15 GHD Sit Ups or reg. situps or ghd 1/2’s

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Rounds

:20 Ring Support Hold

8 Burpees

10 Empty Bar OH Squats w/

band around knees

2. Lift -Every 2 Mins For 12 Mins

6 Touch and Go Squat Snatch

*pick weight to be ub and managable

3. metcon-4 Rounds

8 Muscle Ups or bar or ctb pu’s

18 Alternating DB Squat Snatch

35-50/20-35lbs

form is key on db sq sn so do not go too heavy

4. Skill – 3 Sets

Max Rep Strict HSPU use mats if needed

Right into

Max Rep Kipping HSPU

Right into

Max Duration HS Hold (1:00 cap)

Rest as needed between sets

*The following is optional:

5. Optional Accessories – For

Completion

Seated Alternating DB Curls

2×16 (8 Per Side)

OR

Dumbbell Split Squats

2×20 (10 Per Side)