Oct 26, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Row 500m Then

3 Rounds

5 Burpee Broad Jumps

10 Pause Back Squats

:15 AAB

2. Lift –Back Squat 5×5 @90% of 5RM

3. Conditioning – For Time

40 Clean and Jerks 135/100lbs

*5 Chest to Bar Pull Ups every minutes starting at 0:00.

4. Bitch Work –

900m Row

Rest 5:00

700m Row

Rest 4:00

500m Row

Rest 3:00

300m Row

Oct. 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 1.5k Bike Then

20 Burpees

:20 HS hold20 Box Jumps

:20 Dead Hang

2. Lift – FSquat Snatch4 @ 70%3 @ 75%2 @ 80%4 @ 72.5%3 @ 77.5%2 @ 82.5%4 @ 75%3 @ 80%2 @ 85%Drop and Reset

3. Interval – Rotate Movements Until You Complete 3k Bike

1: 8 Pistols 2: 8 HSPU

then 1 min Max Distance Bike

4. Skill – 5 Rounds 8 DB Burpee Box Step Overs 70s/50s to 24/20″Rest 2:00

7. Optional Accessory – 4 rounds:

8 Pendlay Rows (moderate heavy load)

10 V Ups

Sprint and then some

CrossFit Dragon Fire – CrossFit

Metcon (Time)

A. 30-20-10

DB snatches 50/35

Wallballs 20/14

B. Accumulate 150 cals for time on assault runner in the following fashion:

30 seconds running

90 seconds walking.

Run/walk at any pace you wish, but you can only run during 30 second portion and must walk during 90 second portion.

Oct. 22, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 5 Rounds

5 Push Ups

10 Air Squats

15 Double Unders

2. Strength – Back Squat-Find New 5RM5.

Lift 2 – Strict Press6 @ 60%*6 @ 65%*6 @ 70%*6 @ 65%*6 @ 60%**

3. Bitch Work – AMRAP 21 Minutes

12 Burpees to 6″ Target

24 Wallballs 20/14lbs

48 Double Unders

Rest 1:00

Optional Accessory -4 rounds

10 Barbell Sit Ups (empty bar)

10-20 sec Chin Over Bar Hold

Oct. 21, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Run 1 Mile Then 2 Rounds

10 A-Frame Toe Touches

10 Barbell Good mornings

2. Strength – Every 2:00 for 10:00 3 Tempo Deadlifts Aim for 2-3 second lift with a 3-4 second negative*

3. Bitch Work – Every 2:00 for 18 Minutes

150m/125m Ski Ski faster than your 1K PR pace

4. Skill – Every min. for 12 Minutes

6-8 Kipping HSPU

7. Optional Accessory – 3 rounds

10 Double KB RDL

20 Empty Barbell Bicep Curl

Oct. 20, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – foam roll for 2:00 then

Alternating EMOM 6:00

10 Thrusters

8 Calorie Ski

2. Strength – Push PressWarm up to a single at 80-90% Then10x3 @62.5%

3. Conditioning – AMRAP 20 Minutes

8 Power Snatch 95/65lbs

7 Hang Squat Snatch 95/65lbs*

6 Overhead Squats 95/65lbs**

Run 400m every time the bar rests on the ground

One round consists of the 8, 7, and 6. Runs are not included.

4. Skill – Every :90 for 10 Rounds –

10 Toes to Bar

Oct. 19 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

3 Rounds:10 HARD Row, :20 Slow then

3 Rounds

50′ of Banded Glute Activation

10 Plate Ground to OH

2. Strength – Back Squat5x5 @90% of 5RM5.

Lift 2 – Bench Press4 @ 70%*4 @ 75%*4 @ 80%*4 @ 80%*4 @ 75%*4 @ 70%

3. Interval – For Time 20 Rounds

5 Bar Facing Burpees

2 Power Cleans 155-215/105-155lbs

2 Muscle UpsRest :30

4. optional 4 rounds

10 ghd situps

20 walking lunges with empty bar

Oct. 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4:00 Row Then

10 Burpee to Target

10 Muscle Clean 75/55lbs or less

6 Burpee to Target

6 Power Cleans

4 Burpee to Target

4 Squat Cleans

2. Lift – Squat Clean

3 @ 70% 2 @ 75% 1 @ 80%

3 @ 75% 2 @ 80% 1 @ 85%

3 @ 80% 2 @ 85% 1 @ 90%

Drop and Reset

5. Conditioning – For Time

Row 1k

20 Sit Ups or 10 ghd’s

20 Sandbag Cleans 80-100/50-70lbs

20 GHD Sit Ups or 10 ghd’s

20 dball over shldr.

20 situps or 10 GHD Sit Ups

Row 1k

Bitch Work – For Reps

AMRAP 18 Minutes

12/10 Calorie Row

Rest 2:30

Optional Accessory – 4 rds

10 Barbell Hip Thrusts

20 DB Upright Rows

45 sec. Plank in remaning time

Oct. 15, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -2:00 of Couch Stretch per side

2 Rounds

15 Wallballs

15 Band Pull Aparts

15 Calorie Ski

2. Strength -Back Squat

Find New 5RM

Lift 2 – Strict Press

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

5 @ 70%* 5 @ 65%*

3. Conditioning – AMRAP 8 Minutes

8 Power Snatch 75/55lbs

8 Pull Ups

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