CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Stretch over Foam Roller and roll

Then 12-9-6

Calories on bike

Toes to Rings

Devils Press 35s/20s

2. Olympic Lift –

Warm Up Pause Power Position Hang

Squat Snatch 6×3 Then

Find a 1RM Above Knee

Hang Squat Snatch

3. Wod for time

40 DB Thrusters 35/25s

40 DB Box Step Overs 35/25s to 20/16″

Rest 2:00

30 DB Thrusters 50/35s

30 DB Box Step Overs 50/35s

Rest 2:00

20 DB Thrusters 60/40s

20 DB Box Step Overs 60/40s

4. Bitchwork – 3 Rounds

On an 8:00 clock (4

intervals), alternate

between:

1:00 Row Hard

1:00 Row Easy

2:00 rest between rounds

5. Skill – 10 rope climbs

6. Optional Accessories –

Weighted Dead Hang 3x 1:00

Back Rack Split Squats 4×15 (2 Sets Per Side)

Back Extension hold 4x :20

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For time, accumulate 150 calories on rower

Every 2 minutes, do 1/3 of Cindy
Cindy = 5 pullups, 10 pushups, 15 squats. For this WOD row for cals, at minute 2 do 5 pull-ups, then continue until minute 4, then do 10 pushups etc. until finished.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -Steady Through

15 Banded Good Mornings

15 Box Jumps

10 Inch Worms

15 Box Jumps

10 Calorie Row

15 Banded Good Mornings

2. Strength – squat clean & Split Jerk

6×4 @70%

Drop and Reset Rest as Needed

3. Conditioning – AMRAP 12 Minutes

9 Bar Facing Burpees

9 HSPU

9 Deadlifts 205/135lbs

4. Interval – AMRAP 10 Minutes

Max Calorie Row*

Rest 3:00

AMRAP 10 Minutes

Max Calorie Row*

*Every 2:00 – NOT including

@0:00 – 10-15 Toes to Bar

5. Optional Accessory –

Seated DB Strict Press 3×20

V-ups 3×20

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 Freestanding HS Hold Practice

Then AMRAP 6:00

10 Medball Squat Cleans 30/20lbs

8 Push Ups

6 Strict Pull-Ups

2. Strength –

3″ Deficit Deadlift

10×3 @60% 1RM Deadlift

3. “Lord of the Stings” – ForTIme

8 Clean and Jerk 155/105lbs

60′ HS Walk or 6 wall walks

8 Clean and Jerk 155/105lbs

45 Pull Ups

8 Clean and Jerk 155/105lbs

60′ HS Walk or 6 wall walks

8 Clean and Jerk 155/105lbs

30 Chest to Bar Pull Ups

8 Clean and Jerk 155/105lbs

60′ HS Walk or 6 wall walks

8 Clean and Jerk 155/105lbs

15 Bar Muscle Ups or ctb or pullups

Target Time: 16-27 minutes

4. Skill – 3 Rounds

AMRAP :90

R. Arm KB Snatch 53/35lbs

AMRAP :90

L. Arm KB Snatch 53/35lbs

Rest 3:00

5. Optional Accessories –

Strict Toes to Bar 3×10

Barbell Good Mornings 3×15

Dumbbell Push Press 3×20

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up -4 Rounds

Run 100m

15 situps or 8 GHD Sit Ups

10 Empty Bar Squat Jerks

2. Strength –

“Touch and Go” Push Jerk

10-8-6-2

Start around 70% – build

across sets if reps stay

smooth and fast.

3. Interval – For Reps

AMRAP 5 Minutes x 2

8 Hang Power Snatch 115/75lbs

8 Burpee Box Jump Overs 24/20″

Rest 5:00

4. “Little Icky” – – 333 Calories

Every 5 Minutes Rotate Between the following

machines until completion

1) Ski Calories

2) C2 Bike Calories

3) Row Calories

7. Skill – 8x 4 Unbroken Strict HSPU use mat as needed rest as needed between sets

8. Optional Accessory –

3×10 Bench Press

3×15 Plank transitions

3×1:00 Weighted FS Hold

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

3:00 Banded Glute Activation*

3 Rounds

8 Hang Clean Thrusters 45/35lbs

8 Calorie AAB Sprint

2. “1RM Clean” – For Weight

Find a 1RM Squat Clean

3. Conditioning –AMRAP 22 Minutes

Run 800m

16 HSPU

14 Kettlebell Swings 70/53lbs

4. Bitch Work –3 Rounds

15/9 AAB Calories

Rest 2:00

12/7 AAB Calories

Rest 2:00

9/5 AAB Calories

Rest 2:00

5a. Optional Accessories – For Completion

3x 10 Front Rack Reverse Lunges

3×10 supermans

3×20 Banded Strict Pull Ups

Choose a band that will allow you to stay unbroken

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Run 400m

Then 4 Rounds

4 Horizontal Tempo Ring Rows

8 Def. Push Ups (25lb plates)

12 Front Squats

2. Strength –

Warm Up Pause Low Hang Position

Squat Clean 6×3

Then

Below Knee Hang Squat Clean

8×1 @90%

3. “Scary-Go-Round” –

Every 4 Minutes Until Failure*

13 Burpee Box Jumps 24/20″

11 Clean and Jerk 135/95lbs

8/6 Muscle Ups or transitions or ctb

*Stop if you finish six rounds, get a min of 3 rounds if you miss time cap, or lower reps to meet 4 min goal per round and stop at 6

4. Skill – 5 Rounds

20 Push Ups

8. Optional Accessory –

3×1:00 Shoulder Taps *from box ok or 1/2up on wall

3×15 Plank transitions

3×1:00 KB FS Hold

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

EMOM alternate between these three movements

1. Alternating DB snatches (50/35)

2. Toes to Rings

3. calories on rower or ski erg

2 reps per round; add 2 reps every 3 minutes until reaching 10, then repeat 10 and come back down in the same fashion
rep scheme: 2,2,2,4,4,4…to 10,10,10; then 10,10,10,8,8,8…back to 2,2,2.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Alternating EMOM 9:00

1. 10 Single Leg KB RDL’s (5/5)

2. Row 200m

3. 25 Double Unders

2. Strength – 3″ Deficit Deadlift

5×5 @65%

3. Conditioning – 5 Rounds for time

16 S-Arm Alternating DB Cleans 50-70/35-50lbs

50 Double Unders or 10 cal row

4. Skill – For Completion 5 Rounds

5 to 8 Strict Pull Ups

7 Pull Ups

5 to 8 Chest to Bar Pull Ups

8. Optional Accessory –

3×10 Back Rack Lunges

4×16 Seated Alternating DB Curls 8 Per Side

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

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Floss Shoulders then 3 Rounds

Ski 200m

10 Empy Bar OHS

3 Wall Walks

2. Olympic Lift –

10 Squat Snatch @77.5% Rest :60

8 Squat Snatch @80% Rest :60

6 Squat Snatch @82.5%

3. “Forrest Pump” – For Time

Row 45/35 Calories

18 Toes to Bar

18 Strict HSPU *use mat as needed

15 Toes to Bar

15 Strict HSPU

12 Toes to Bar

12 Strict HSPU

Row 45/35 Calories

12 Toes to Bar

12 HSPU

15 Toes to Bar

15 HSPU

18 Toes to Bar

18 HSPU

Row 45/35 Calories

Target Time: 16-22 minutes

4. Optional Accessory –

3×10 Back Extensions

3×15 Bar OHS

3×20 Push Ups