Sept. 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Row 2000m ThenFloss Hamstrings

2. Strength – Every 2:00 for 10:00

3 Tempo Deadlifts

Aim for 2-3 second up 3-4 second down

3. Bitch Work – Every 4:00 for 20 Minutes

12/8 Calorie AAB

12 Wallballs

4. Skill – Every :90 for 12 Minutes

5-10 Kipping HSPU *scale as needed

5. Optional Accessory – EMOM 15 Minutes

1- 8 Tempo Double KB RDL* (Moderate Load)

2- 16 Empty Barbell Bicep Curl

3- 10 DB rows (light load)

4- Rest* 3 second descent

Sept. 29, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – Foam Roll Lats 1:00/ Side then

AMRAP 5:00

20 Hang Squat Clean and jerks bar or light

15 GHD sit ups or 25 regular ab mat situps

Ski in remaining time

2. Strength – Push Press

Warm up to a single at 80-90%

Then10x3 @65%

3. Conditioning – 3 Rounds for Max reps

1:00 Hang Power Cleans 175/120lbs

1:30 Bar Facing Burpees

2:00 Calorie Ski

Bitch Work –

100/80 Calorie RowRest 2:00

80/65 Calorie RowRest :90

60/48 Calorie RowRest :60

40/32 Calorie Row

4. Skill – Every 1:00 for 10 mins perform 5-10 ttb’s

5. Optional Accessory – 3 rounds:

10 DB Prone Bench Row (moderate load)

20 Kneeling Banded Crunches (light medium band)

:30 Single Leg Wall Sit (right)*

:30 Single Leg Wall Sit (left)*

Rest 1:00

Metcon (AMRAP – Reps)

1. Warm Up – Foam Roll Lats 1:00/ Side then

AMRAP 5:00

20 Hang Squat Clean and jerks bar or light

15 GHD sit ups or 25 regular ab mat situps

Ski in remaining time

2. Strength – Push Press

Warm up to a single at 80-90%

Then10x3 @65%

3. Conditioning – 3 Rounds for Max reps

1:00 Hang Power Cleans 175/120lbs

1:30 Bar Facing Burpees

2:00 Calorie Ski

Bitch Work –

100/80 Calorie RowRest 2:00

80/65 Calorie RowRest :90

60/48 Calorie RowRest :60

40/32 Calorie Row

4. Skill – Every 1:00 for 10 mins perform 5-10 ttb’s

5. Optional Accessory – 3 rounds:

10 DB Prone Bench Row (moderate load)

20 Kneeling Banded Crunches (light medium band)

:30 Single Leg Wall Sit (right)*

:30 Single Leg Wall Sit (left)*

Rest 1:00

Sept. 28, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -3 Rounds

Run 200m

5 Ring Dips

10 Tempo Banded Squats

2. Strength -Back Squat

5×5 @90% of 5RM5.

Lift 2 -Bench Press4 @ 70%4 @ 75%4 @ 80%4 @ 80%4 @ 75%4 @ 70%Sg.

3. AMRAP 22 Minutes

12 Power Snatch 75/60lbs

16 Front Rack Lunge Steps 75/60lbs

12 HSPU

3. Interval – 4 Rounds

6 Muscle Ups or CTB pu’s

Run 300m

3 Muscle Ups or CTB pu’s

Rest 2:30 between rounds

Sept. 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 of Couch Stretch per side then

3 Rounds

10 Burpees

20 Double Unders

10 Back Rack Jump Squats

2. Strength – Back Squat

Find New 5RM

Lift 2 – Strict Press

5 @ 65% 5 @ 70% 5 @ 75% 5 @ 70%

5 @ 65%

3. “Leg Maddux” – For Time 2 Rounds

500m Bike

80 Double Unders

100′ Walking Lunges db’s or dball

Rest 4:00

Skill – For Completion

5×10 Single Arm KB Clean and Jerk

5 Per side per round

Aim to reach heaviest

weight in 3rd round and work back down.

Optional Accessory –

4 rounds

12 Pendlay Rows

25 Russian Twists (hold light plate)

Sept. 23, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

Run 800m

25 Banded Good Mornings

20 Goblet squats

15 Push Ups

2. Strength – Every 2:00 for 10:00

2 Tempo Deadlifts

2-3 second lift with a 3-4 second negative

3. wod: 4 rounds for time

35/28 Calorie AAB

25 Wallballs 20/14lbs

10 Dball Cleans 100-150/80-100lbs

3. Bitch Work – run 1 mile

4. Skill –

Every Minute for 10 Minutes*

4 Kipping HSPU + 4 pistols

*mod as needed

Sept. 22, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Alternating EMOM 8:00

6 Dumbbell Burpee Step Ups

4 Strict Pull-ups + 4 Toes to Bar

2. Strength -Push Press

Warm up to a single at 80- 90% Then

10×3 @62.5%

3. “Gone Jovi” – For Time

20 Devil’s Press 35-50/25-35s

30 Box Jump Overs 30/24″

40 DB Thrusters

5. Interval -6 Rounds

1:00 Max Burpees to 12″ Target

1:00 Max Distance Walking Lunges

Rest :90

4. Skill – For Completion

Every :90 for 5 Rounds –

Alternating Movements

6 CTB pullups

12 Toes to Bar

Sept. 21 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 of Glute Activation

AMRAP 4:00

Ski 500m

10 Empty Bar Thrusters

Max Dead Hang in time remaining

2. Strength – For Weight

Back Squat 5×5 @90% of 5RM

Lift 2 – Bench Press

5 @ 65% 5 @ 70% 5 @ 75% 5 @ 70%

5 @ 65%

3. wod 4 rounds

400 M run

12 Clean and Jerk 115/80

4 mu’s or 4 CTB + 4 ring dip

4. Bitch Work – For

Completion

Every 3:00 For 18:00

200/180m Ski

Sept. 19, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 400m Run then

10 Hip Extentions

8 DB Push Press

10 ab mat or GHD Sit Ups

8 DB Squat Cleans

10 Hip Extentions

8 DB Thrusters

2. Lift -EMOM 15 Minutes

1-5: 3 Power Position Clean

6-10: 2 Above Knee Clean

11-15: 1 Below Knee Clean

3. “Chalk on the Wild Side” –

30/25 Calorie Row

20 Clean and Jerks 135/100lbs

50 Toes to Bar

Rest 3:00

30/25 Calorie Row

20 Power Snatches 135/100lbs

40 Pull Ups

Rest 3:00

30/25 Calorie Row

20 Overhead Squats 135/100lbs

30 CTB pullups

*scale weight as needed

Friday Funday

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

15 min AMRAP

for calories

precisely 10 pulls on rower

double KB front rack hold for 30 sec (53/35)

10 pushups
If you put KB down before 30 seconds, contiue where you left off. eg. 20 seconds, complete, pick up kb for 10 more seconds then move on to pushups.

Sept. 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

2:00 of Couch Stretch per side then

4 Rounds

Ski 200m

10 Empty Bar OHS

5 Tall Box Jumps

2. Strength – Back Squat

5×3 @90% of 5RM

5. Lift 2 Strict Press

4 @ 70% 4 @ 75% 4 @ 80%

4 @ 80% 4 @ 75% 4 @ 70%

3. Conditioning -AMRAP 7 Minutes

15 Squat Snatch 95/75

10 Burpee Box Jump Overs 28/24″

12 Squat Snatch

10 Burpee Box Jump Overs 28/24″

9 Squat Snatch 1

10 Burpee Box Jump Overs 28/24″

6 Squat Snatch

10 Burpee Box Jump Overs 28/24″

3 Squat Snatch

10 Burpee Box Jump Overs 28/24″

4. “Like a Rolling Groan” –

AMRAP 30 Minutes

2 Mile Ski

2 Mile C2 Bike

Max Distance Run in Remaining Time

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