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

Sept. 16, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Floss Hamstrings then

Row 500m

10 Inch Worm + Push Up

10 Strict Pull Ups

10 Inch Worm + Push Up

Row 500m

2. Strength -Every 2:00 for 10:00

1 Tempo Deadlift up 3 down 3

5. Conditioning – AMRAP 17 Minutes

60/50 Calorie Row

30 ab mat or GHD Sit Ups

30/25 Calorie Row

20 ab mat or GHD Sit Ups

6. Interval -3 Rounds

4 Bench Press 95-135/75-100lbs

6 Power Cleans 135-165/95-120lbs

6/4 Muscle Ups or ctb and 4 ring dips

Rest 4:00

3 Rounds

4/2 Muscle Ups or ctb and 2 ring dips

6 Bench Press

8 Power Cleans

Rest 4:00

3 Rounds

4 Power Cleans

4/3 Muscle-Ups or ctb and 3 ring dips

8 Bench Press

Sept. 15, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Wrist Stretch (:20 in each direction)

Then

Every 1:30 For 6:00

Run 100m or row

10 Empty bar Thrusters

2. Strength – Push Press

Warm up to a single at 80-90% Then

10×3 @60%

3. “Pyramids” – AMRAP 14 Minutes

30 Alt Single DB Step Ups 50/35s to 20/16″ box

20 HSPU

30 Alternating DB Snatch

20 HSPU

cool down with 1 mile preference on runner since air is bad

Sept. 14, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

15 Burpees then

3 Rounds

150m Row

10 Jump Squats with empty bar

10 Ring Rows

then 15 Burpees

2. Strength -Back Squat Find 5RM

3. Lift 2 -Bench Press

6 @ 60% 6 @ 65% 6 @ 70%

6 @ 65% 6 @ 60%

5. Conditioning – For Time

50 Power Snatch 95/70lbs*

*7 Toes to Bar EMOM

starting at 1:00 *

3. “Don’t Sand So Close To

Me” – For Reps

AMRAP 6 Minutes x 3

Ski 650/600m

80 Double Unders

Max rep dball over sholder* 100/80lbs in

remaining time

Rest 3:00 Between AMRAPs

Sept. 12, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

4:00 Sled Pull Then

10 dball Deadlifts

10 dball Squats

1 Rope Climb

10 Wallballs

10 Medball Cleans

1 Rope Climb

2. Strength – For Weight 3″ Deficit Deadlift10x3 @65% 1RM Conventional Deadlift Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.

3. OLY – Max UB Power Snatch in one set 95-11565-80lbs

4. “Nine Inch Snails” – For Time

10 Rounds

24 Double Unders

16 Calorie Row

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

7. Skill – Every 2:00 for 20:00 Max Distance HS Walk in :30 or hs hold on wall or wall walks

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