Dec. 11, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up -Floss Shoulders

5 Steady Rounds

10 Handstand Shoulder Taps or 3 wall walks

Row 200m

10 Jumping Squats

2. Strength

Deadlift

3×10

**First two sets are warm ups, last set is what counts

3. Met-Con

For Time

3k Bike

80 Wallballs 20/14lbs

30 Handstand Push-Ups

4. Bitch Work

:90 Run x 10

Rest :90

Run for :90, then walk for :90 to recover

*More Options:

Less total intervals

Deadlift (heavy set of 10)

Dec. 10, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up – Floss Hips then

3 Steady Rounds

Run 200m

12 Back Extensions

12 Goblet Pause Squats

2. Strength Back Squat 4×4 @ 85% of 1RM you can build each set to your 85% or start there athlete choice

3. Oly

Power Clean

5 Rounds :60 on 2:00 off Singles @ 70-75% Drop and Reset ea rep

4. Met-Con

For Time

1 Mile Run

30 Front Squat 135-155/95-105lbs

60 Push Ups

20 Front Squat

40 Push Ups

10 Front Squat

20 Push Ups

Back Squat (4×4 at 85%)

Power Clean (5sets )

Dec. 8, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Shoulders

3 Steady Rounds:

50ft Handstand Walk or 5 wall walks

16 Dumbbell Snatch 35-50/20-35lbs

16 Push-Ups

2. Strength

Find a 1RM Push Jerk

3. Met-Con

For Time

21-15-9

Dips

Toes to Bar Alternating Dumbbell Snatch 50/35lbs

*More Options:

Push Ups instead of Dips Lighter DB Snatch

4. Interval

AMRAP 4 Minutes x 3 80′ Dumbbell Front Rack Walking Lunge w/ 50/35s 10 Dumbbell Box Step Overs 20/16″ 50/35s

Max Rep Double Unders in remaining time

Rest 2:00

*More Options: Lighter Barbell instead of DB Lunges

Lighter weight on step ups

Push Jerk (1 rm from rack)

Dec. 6, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm-up

Floss Hips

3 Steady Rounds:

15 Light Romanian Deadlifts Run 400m

2. Strength Deadlift

1 Max Set @ 275/185lbs *More Options:

Less weight on Deadlift Set

3. Met-Con AMRAP 5 Minutes 100′ Shuttle

(wall to wall and back in gym)

8 Chest to Bar Pull Ups *More Options: Regular Pull Ups instead of CTB

each run counts as 1

4. Bitch Work

4 Rounds

800m Run 1000/850m Row *More Options: Shorter distances on both Run and Row

Dec. 5, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm-up

Floss Elbows

Then

18 Box Jumps

15 OH Walking Lunge Steps 95/65lbs

12 Kipping Ring Dips

2. Strength

1RM Misfit Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

3. Met-Con

AMRAP 12:00

150 Wallballs 20/14lbs

90 Double Unders

30 Muscle Ups

*yes this was an open wod so scale as needed but that time of year is coming soon

4. Interval

For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols (or 1 leg box pistols or pistol mod see a coach if questions)

Rest :90

AMRAP :90

Max Rep Lateral Bar Burpees Rest :90

Dec. 4, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up Floss Ankles Then

3 Steady Rounds:

6 Strict Pull Ups

12 Toes to Bar

Row 18 Calories

24 Air Squats

2. Strength 5RM Back Squat

3. Met-Con-5 Rounds For Time

2 Rope Climbs

12 Toes to Bar

12 Shoulder to Overhead 115/75lbs

4. Interval AMRAP 20 Minutes Max Distance on bike

Back Squat (5 rm)

Dec. 3, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

Floss Quads above the knee Then

2 Steady Rounds

Bike 1k on AAB

30 Alternating Jumping Lunges

15 Banded Good Mornings

2. Strength

Find your 1RM “Misfit Clean Complex”

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

3. Met-Con2 Rounds For Time: 40/24 Calories on AAB

20 Hang Clean and Jerk 135/95lbs

4. Interval

Every 3 Minutes Until Failure *30 Minute Cap

Row 500/450m

10 Kipping Hspu’s

*More Options:

Less HSPU on the first round Standard Push Ups

Dec. 1, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up Primer AMRAP 5 Minutes

Run 400m

25 Box Jumps 20/16″

Max Wallballs in remaining time

Stretch: Ankles/Calves

LIFT: Find 1RM Jerk from Rack or blocks

then

“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max

WOD: AMRAP 5 Minutes

25 Double Unders

10 Shoulder to OH 95/65lbs

Optional : 40 Minute Run or 20 min scaled down

Run out 20 or 10 minutes, Run back 20 or 10 minutes

Two part test: Total distance covered and How close you get to the start point at the end

Split Jerk (1rm )

End of November

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Two stations, 10 meters apart

Station one: 20 reps slamball over shoulder 80/50

Station two: 5 KB deadlifts 70’s/53’s, then farmers carry to station 1 and back.

Five rounds for time. You must do walking lunges when you move between stations empty handed.

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