Aug. 31, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

:10 HARD AAB, :20 Slow

Then

3 Rounds

50′ Walking Lunge

10 Plate Ground to OH

2. Conditioning – 4 Rounds

Row 500m

5 Muscle Ups or CTB pullups

50′ DB Front Rack Walking

Lunge

3. Bitch Work – AMRAP 9 Minutes

Run 1200m

Max Bike Calorie in remaining time

AMRAP 7 Minutes

Run 800m

Max Bike Calorie in remaining time

Rest 2:00

AMRAP 5 Minutes

Run 400m

Max Bike Calorie in remaining time

Rest 2:00

AMRAP 3 Minutes

Run 200m

Max Bike Calorie in remaining time

4. Optional Accessory –

1 Set of UB Banded Strict

Pullup (30 rep cap)*

Wall Sit 3×1:00min

Aug 29, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

4:00 Moderate Row Then

10 Burpee to Target 10 Muscle Snatch

6 Burpee to Target 6 Power Snatch

4 Burpee to Target 4 Squat Snatch

2. Strength – Deadlift Build to a heavy set of 4

3. OLY – Touch and Go Power Snatch 30-20-10 Build across sets. Rest as needed to stay unbroken .

Conditioning -AMRAP 22 Minutes

Ski 400m or row

10 Devil’s Press 40/25s

4. Skill -handstand practice 5 mins

5. Optional Accessory –

4 rounds :30 Strict Press ( moderate heavy load, 10 rep cap):30 Rest Then,

4 rounds :30 Back Rack Lunges (light load, 16 rep cap):30 Rest Then,

4 rounds:30 Plank (add weight if :30 is easy):30 Res

Aug. 27, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2:00 of Couch Stretch per side then 2 Rounds

20 Wallballs

20 Band Pull Aparts

20 Calorie Row

2. Strength – Front Squat Work up to a single near 90%Then10x3 @65%Tempo Down, Speed up15

3. “Mt. Neverest” -9-15-21-27-33

Overhead Squat 95/65lbs

Chest to Bar Pull Ups

4. Skill – ring dips 5 sets of what you can do

Aug. 26, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Ski 500mThen

3:00 of Barbell Yoga*Without putting the bar down, move through different movements to get loose.Ie. Good mornings, ohs, hang snatches, lunges etc.

2. OLY – Every 2:00 for 16:00 Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight, NO misses

Sets 7-8: Technique FocusDrop and reset .

5. OLY – Thruster 25-20-15 Build across sets.

5. Conditioning – For Time

22-26-30

Alternating Single DB Step Ups 20/16″ Alternating DB Snatch

3. Interval – 3 Rounds

30 Toes to Bar

50′ HS Walk or 5 wall walks

30 Power Cleans 115/80lbs

Rest 2:30

4. Skill – Climb the Ladder x3 1-2-3-4-5…Unbroken Strict HSPU

Metcon (Time)

1. Warm Up – Ski 500mThen

3:00 of Barbell Yoga*Without putting the bar down, move through different movements to get loose.Ie. Good mornings, ohs, hang snatches, lunges etc.

2. OLY – Every 2:00 for 16:00 Above Knee Snatch + Below Knee Snatch + Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight, NO misses

Sets 7-8: Technique FocusDrop and reset .

5. OLY – Thruster 25-20-15 Build across sets.

5. Conditioning – For Time

22-26-30

Alternating Single DB Step Ups 20/16″ Alternating DB Snatch

3. Interval – 3 Rounds

30 Toes to Bar

50′ HS Walk or 5 wall walks

30 Power Cleans 115/80lbs

Rest 2:30

4. Skill – Climb the Ladder x3 1-2-3-4-5…Unbroken Strict HSPU

Aug. 25, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Every 2:00 For 8:00

10 KB Sumo Deadlifts

1 Rope Climb or 4 rope pulls or ring rows

Slow air squats in time remaining

2. OLY -Clean & Jerk7x2@80-85% Drop and Reset

5. Conditioning – AMRAP 13 Minutes

12 Dumbbell Deadlifts heavy

Run 300m

6. Interval – 3 Rounds

16/10 Calorie AAB

7 dball over shoulder 80-150/50-100lbs

3 Rope Climbs

Rest 4:00

3. Bitch Work – 4 Rounds

1:00 Wallballs 20/14lbs to 10′ Target Rest :30

1:00 Double Unders Rest :30

1:00 Calorie Row Rest :30

1:00 Burpees to 6″ Target Rest 1:00

7. Optional Accessory – 4 rounds

:30 Bench Press ( moderate heavy load, 15 rep cap):30 Rest

Then,4 rounds:30 RDL (light load):30 Rest Then, 4 rounds:30 L Sit:30 Rest

Aug. 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m Then

3 Rounds

8 DB Snatch

8 Single DB Step ups

Then Run 400m

2. Conditioning – AMRAP 6 Minutes

12 Box Jump-Overs 30/24″*

8 Overhead Squats 115/80lbs

4 Bar Muscle-ups or ctb or pullups

3. Interval – Every 2 Minutes Until Failure

8 DB Box Step Overs 50/40s to 24/20″

2 HSPU*Add 2 HSPU each round, 20 min cap

5. Optional Accessory – 4 rounds

10 Split Squats (left)

10 Split Squats (right)

10 GHD Sit Ups

Dead Hang 30 sec

Tag team Friday

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

EMOM 10

3 KB deadlift (53/35) into

Farmer’s carry–length of floor X1

add one length each minute, peaking at 5, then back down.
e.g. 3 dl, 1 length; 3 dl 2 lengths etc.

B: Metcon (Time)

For time In teams of two,

amass 350 calories on the bike and rower in the following manner:

1 min. bike, 1 min rower, 1 min rest. Continue until both implements together total 350 cals
Teammate A Bike; Teammate B rest; Teamate A row; Teammate B bike; Teammate A rest; Teammate B Row etc. until goal cals met.

Aug. 20, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4 Rounds

5 Jumping Lunges

Run 100m

10 Double Unders

2. Strength -Front Squat

Work up to a single near 90% Then10x3 @60%Tempo Down, Speed up

5. OLY – Touch and Go Push Jerk 3×10 First and last sets should be in the 60-70% Range. Middle set should be based on feel.

3. “Rollertoaster Tycoon” -AMRAP 7

10 Deadlifts 225/155lbs`

50 Double Unders

5. Interval – 4 Rounds

Ski 200m

8 Power Snatch 95/70lbs

Ski 200m

8 Power Snatch 95/70lbs

Ski 200m

8 Power Snatch 95/70lbs

AUG. 19, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

4-Way Wrist Stretch ThenAMRAP 4:00

4 Strict HSPU

8 Behind the neck push press

10 Air Squats

2. OLY – For WeightEvery 2:00 for 16:00

Above Knee Snatch + Below Knee Snatch + SnatchSets 1-2: Technique FocusSets 3-6: Build in weight, NO missesSets 7-8: Technique FocusDrop and reset between reps if necessary to maintain form.

3. Interval – For Time9-15-21

Power Clean 135/100lbs

Chest to Bar Pull Ups

Wallball 30/20lbs to 10/9′ Target

Rest 4:00, then:

21-15-9

Power Clean 135/100lbs

Pull Ups

Wallball 30/20lbs to 10/9′ Target

4. Skill – For Completion AMRAP 10 Minutes

30′ Handstand WalkRest :30 OR wall walk or hs practice

7. Optional Accessory –

40-50 ghd or ab mat situps

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