Nov 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up –

EMOM 8:00 (:40 of work)

Bent over rows

Ski Calories

OHS

Kb Deadlifts

2. Strength – Snatch 6×3 @80%

Drop and Reset

3. “Hermione Danger” – 9 Rounds

Row 250m

6 Dball over shldr 100/80

4. Bitch Work –

6 Rounds

0:30 Ski for meters Rest :15

4 Rounds

1:00 Ski for meters Rest 0:30

2 Rounds

2:00 Ski for meters Rest 1:00

1 Rounds

4:00 Ski for meters Rest 2:00

5. Skill – practice mu’s or subs for 5 mins

Nov. 21, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4:00 Machine of Choice Then

10 KB Sumo Deadlifts

10 KB Pull Throughs (https:

//www.youtube.com/watch?

v=S7nD_0KovBI)

10 KB High Pulls

10 Lateral Burpees over KB

2. Strength – Every 2:30 for 10:00

8 Front Squats

Flush on C2 Bike During Rest Periods

4. Conditioning -Every 2 Minutes for 12

Minutes including 0:00

14/10 Calorie AAB

Max Rep KB Swings 53/35lbs in remaining time

No rest Score is total Swings.

5. “Run Weasley” – For Time 5 Rounds

800m Run* or row 1k, or 600m on air runner

Rest 1:30

Start at your 5K PR Pace and work to be faster each interval

Nov 19, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up 4 Rounds

:20 Hang from Pull up Bar

6 Shoulder Press from Split Position*

6 Ghd or 10 abmat Sit ups

2. Strength – Split Jerk

5 @62.5% 5 @65% 5 @67.5%

5 @70% 5 @72.5% 5 @62.5%

OLY – For Weight

Every other minute for 20 Minutes

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS + 1 Pause Power Position Snatch + 1 Pause OHS

3. “Slugs Bunny” –

30 Sit Ups

200m DBALL Carry 100/80lbs

30 Sit Ups

Bitch Work -5 Rounds

100m Ski

Rest 2:00

Nov. 18, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

Row 800m

20 Wall Balls

10 Seated Box Jumps

2. Strength -Back Squat

Warm up to a single at 80-90%

Then 10×3 @65%

OLY – For Weight

Every other Minute for 12 Minutes

4 Squat Cleans @70-75%

Conditioning – 5 Rounds

30 Double Unders

10 Chest to Bar Pull Ups

30 Double Unders

10 Overhead Squats 115/80lbs

“Walter Flight” – For Reps

AMRAP 4:00 x 4

6 Box Jumps 30/24″

5 HSPU

6 Box Jumps 30/24″”

5 HSPU

12 Deadlifts 205/135lbs

5 HSPU

Rest 3:00 between AMRAPs. Restart each AMRAP.

Skill – AMRAP 8 Minutes

UB Sets of 4 Toes to Bar

Nov. 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Foam Roll Lats 1:00/ Side Then

AMRAP 4:00

15 Hang Squat Clean and jerks

15 GHD sit ups

Ski in remaining time

2. Strength – Snatch

6×3 @75% Drop and Reset

“MACE” – For Time

30 Clusters* 115/80lbs

*Cluster jerks permitted

3. Bitch Work – 3 Rounds

50/38 Calorie Row

Rest 1:00

40/30 Calorie Row

Rest 1:00

30/22 Calorie Row

Rest 1:00

Skill – practice HS Walks or hs holds for 5 mins

Nov. 16, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

Run 200m

10 Inch Worms

5 Strict Ring Dips

Strength -Deadlift

Work up to a single near

80% Then 1×15

Slightly heavier than week 2

if it was smooth last week

2. “Grippy Longstocking” –

EMOM 9 Minutes – Rotate Movements

Max Rep Hang Power Snatch 115/75lbs

4/3 Muscle Ups or ctb plus ring dip

40 Double Unders

Score is total Hang Power Snatch

3. Bitch Work -3 Rounds for time

12-10-8-6

UB Sets of Wallballs 30/20lbs*

Rest 2:00**

*You must drop the ball in between sets.

**Rest 2:00 after a complete set (12-10-8-6)

Rest as little as needed to stay unbroken

Nov. 14, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – F

3:00 Assault Bike Then

12-9-6

Ring Rows

Jump Squats

*:30 Free Standing HS Hold after each round

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During Rest Periods

Choose a weight between

60 and 70% you’re confident

you can move for four sets.

Conditioning – AMRAP 8 Minutes

Run 800m

20 Chest to Bar Pull Ups

20 Pull Ups

Max 30′ Walking Lunge

Sections in remaining time

3. “Ski Wee Herman” –

Every 2:00 for 28 Minutes

400m/350m Ski

Even Rounds: ≤30spm

Odd Rounds: ≥36spm

5. Skill – 4 Rounds

15-25 KB Push Press Rest 2:30

Use lighter KBs than

35s/26s from last weeks test

Nov. 12, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

3 Rounds

Row 200m

10 Front Rack Box Step Ups 20″

10 RDLs

2. Strength – Split Jerk

5 @60% 5 @62.5% 5 @65%

5 @67.5% 5 @70% 5 @60%

OLY – For Weight

Every other minute for 20 Minutes

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS + 1 Pause Power

Position Snatch + 1 Pause OHS

AMRAP 15 Minutes

AAB 1/0.9k

20 Hang Power Cleans 100/75lbs

3. Interval –

10 Deadlifts 275/185lbs

20 Box Jump Overs 30/24″

30 Thrusters 75/55lbs

Rest 5:00

30 Thrusters 75/55lbs

20 Box Jump Overs 30/24″

10 Deadlifts 275/185lbs

5. “Buzz Smiteyear” –

AMRAP 20 Minutes

16/10 Calorie Row Rest :90

Nov. 11, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m

20 Duck Walk Steps*

20 Goblet squats

20 Burpees to Target

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @62.5%

OLY – Every other Min for 12 Minutes

3 Power Cleans @70%

Conditioning – AMRAP 5 Minutes

Row 750/675m

14 dball over shoulder 80-100/50-80lbs

Max Rower Facing Burpees

in remaining time

3. “Splatniss Everdeen” –

AMRAP 20 Minutes

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or CTB plus dips

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or ctb plus dips

Rest 2:00

3. Skill – For Completion

2 Rounds

Climb the Ladder

2-4-6… Kipping HSPU Rest 3 Minutes

If you feel like your next set

won’t be completed, skip it

in the first round. Goal is to

beat your score from round

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