Jan 29, 2020

CrossFit Dragon Fire – CrossFit

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Metcon (Time)

1. Warm Up – For Completion

1:00 HS Hold

Then Steady Through

20-15-10

Goblet Squats

Ski Calories

2. Olympic Lift –l

10 Squat Clean & Jerk @72.5%

Rest :60

8 Squat Clean & Jerk @75%

Rest :60

6 Squat Clean & Jerk @77.5%

3. Conditioning – For Time

30-20-10

DB Box Step Overs 20/16″ 50s/35s

Wallballs 20/14lbs

Toes to Bar

Target Time: 12-18 minutes

4. Skill – For Completion

Every 4:00 for 20:00

1 Max Set of Strict HSPU

Target Score: 12+ reps each round

*More Options

-Kipping instead of Strict

-Push Ups

-DB Press

5. Optional Accessory –

3×10 Strict Toes to Bar

3×15 push Ups

Jan 28, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – For Completion

Floss Hamstrings then

4 Rounds

6 Tempo Deficit Deadlifts* 75/55lbs

8 Hang Power Clean and Jerk

6 Strict Pull-Ups

2. Strength –

Every 3:00 for 12:00

7 Touch and Go Power Snatch

3. Interval – For Time

30 Dirty DB Complexes 35/20s

Rest 2:00

20 Dirty DB Complexes 50/35s

Rest 2:00

10 Dirty DB Complexes 60/45s

A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster.

* scale Db’s as needed

4. Bitch Work –

1mile Run on Assault Air Runner or

2k row

5. optional

3×10 DB Bench Row

3×15 v- Ups

3×1:15Wall Sits

Jan 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up – For Completion

3:00 Banded Glute Activation then

3 Rounds

10 Leg Banded RDLs

10 Plate GTOH

10 Squat Jumps to Plate

2. Strength – Back Squat

4×4 @82.5%

3. “21.1” –AMRAP 7 Minutes

5 Power Cleans 135/95lbs

25 Double Unders

*mod weight as needed

4. Olympic Lift – For Weight

Every :90 For 4 Sets

8 Push Press

Start around 75% and work up if they are fast and efficient

5. Optional Accessory

Choose 1-3

3×10 Barbell RDLs

3×15 Barbell Bench Press

3×20 Floor supermans

Jan. 25, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Hips Then

4 Rounds

:30 Free-Standing HS Hold

10 Burpees to 6″ Target

2. Strength –

Warm Up Pause Power Position Hang Squat

Clean 6×3

Then

Above Knee Hang Squat Clean

7×2 @80% of your 1RM from W1

3. Conditioning – For Time 5 Rounds

15/12 Calorie Ski

40′ HS Walk or 4 walks

Target Time: 12-15 minutes

4. Skill – 8 Rounds

4 Bar Muscle Ups or transitions or 4pu’s plus 4ring dips Rest as needed

5. Optional Accessories

4×16 Pistols- 8 Per Side

4×16 DB Strict Press

Partner WOD

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of two:

Partner 1 completes:

5 ring dips

10 altnernating DB snatches 50/35

15 box jumps/step ups

Partner 2 completes max cals on assault bike

Alternate positions for 20 min AMRAP
Score is rounds + reps (add total cals to reps)

Jan. 23, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

15 Band Pull-Aparts (Palms down) Then

3 Rounds

10 S-Arm DB Clean and Jerks

10 Sandbag Squats

Then

15 Band Pull-Aparts (Palms Up)

2. Strength – Back Squat

5×5 @72.5%

3. Interval – For Time 4 Rounds

24 KB or DB Snatch 53/35lbs

30 Wallballs 20/14lbs

Rest 1:00

*if you go over 3 mins in 1st round then adjust next 3 rounds down so you can hit all movements in time frame

4. Bitch Work – For Completion

:25 Max Calorie AAB

Rest 5:00

:30 Max Calorie AAB

Rest 5:00

:35 Max Calorie AAB

Rest 5:00

:40 Max Calorie AAB

5. Optional Accessories –

3×10 Pause Hover Push-ups

3-5 second pause in bottom just

above the floor – explosive press

3x:20-:30 L-Sit Hold

3×20 Step Through Lunges (no weight)

Jan. 22, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Rounds

10 Calorie AAB

10 Empty Bar OHS

10 Push-Ups

2, Olympic Lift –

10 Squat Snatch @72.5%

Rest :60

8 Squat Snatch @75%

Rest :60

6 Squat Snatch @77.5%

3. Conditioning – For Time

40 Alternating DB Snatch 50/35lbs

25 HSPU

20 DB Facing Burpees

30 Alternating DB Snatch 50/35lbs

20 HSPU

20 DB Facing Burpees

20 Alternating DB Snatch 50/35lbs

15 Strict HSPU *use mat as needed keep strict!

20 DB Facing Burpees

10 Alternating DB Snatch 50/35lbs

10 Strict HSPU

20 DB Facing Burpees

4. Skill – For Completion

As Many Total Reps as Possible in 4 Sets

Toes to Bar

Rest 2 Minutes Between Sets

5. Optional Accessories –

3×10 Back Rack Split Squats 5 Per Side

3×16 Alternating Arms DB Bench Press

3x:20-:30 Back Extension Hold Body Parallel w/ground

Jan. 21, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Warm Up- AMRAP 5:00

10 Hang Power Cleans

20 Double Unders

:30 Dead Hang

2. Strength -EMOM for 8 Minutes

3 Power Cleans @70-80%

Drop and Reset

3. Bitch Work – For Time

4 rounds for cals – row HARD

1:00 Row

1:00 Rest

4. Skill (sub jump mu or ctb, strict pu’s or pu’s)

Max Muscle Ups in 2:30

Rest 5:00

Max Muscle Ups in 2:00

Rest 4:00

Max Muscle Ups in :90

Rest 3:00

Max Muscle Ups in :60

Target Score for proficient muscle uppers: 35-50 reps – shoot for same range if doing other movement choice

5. Optional Accessories –

3×10 Hanging L-Sit Complex

3×10 ring rows

3×16 Front Rack Lunge Steps -pick weight that you can do with great form

Jan. 20, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Couch Stretch 2:00/ Side Then

Steady Through

20 Calorie Row

20 Medball Cleans 20/14lbs

20 Empty Bar Push Press

2. Strength – Back Squat

3×3 @85%

3. Olympic Lift – Every :90 For 6 Sets

4 Push Press

Start around 80% and work up if they

are fast and efficient

4. Interval – For Time

4 Rounds

5 Chest to Bar Pull Ups

5 Hang Squat Cleans 165/115lbs

Rest 3:00

3 Rounds

10 Chest to Bar Pull Ups

10 Hang Squat Cleans 135/95lbs

Rest 3:00

2 Rounds

15 Pull Ups

15 Hang Squat Cleans 115/75lbs

5. Optional Accessories –

3×10 DB Bench Press

3×15 V Ups

3×1:00 Single Leg Wallsit :30 Per Side

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