CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – F

4:00 Moderate Row Then

10 Barbell Good mornings

8 Lateral Burpees over bar

10 OHS

8 Lateral Burpees over bar

10 Push Jerk

8 Lateral Burpees over bar

10 Thrusters

2. Strength -Deadlift

Build to a heavy set of 5

3. OLY – Touch and Go Power Snatch

30-20-10

Build across sets. Rest as

needed to stay unbroken

5. Conditioning – AMRAP 12 Minutes

9 Front Squats 145/105lbs

10 Box Jump Overs 30/24″

11 Shoulder to OH 145/105lbs

No re-bounding box jumps

allowed.

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″

Optional Accessory –

EMOM 12 Minutes, rotating:

1- :30 Strict Toes to Bar*

2- 25 DB Strict Press (lightweight, speedy reps)

3- Lunge Hold right

4- Lunge Hold left

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

In teams of two:

10 rounds

5 pullups

10 alternating DB snatchs 50/35

15 abmat situps

Athlete A does one complete round, then Athlete B does complete round until 10 rounds done.

Recover then do B

B: Metcon (Time)

In teams of two

Athlete A rows 250/200

Athlete B holds two Kb in front rack (53/35)

Rowing can only happen while teammate is holding front rack.

6 rounds total (3 each)
Dude/dude teams row total of 1500(250 ea)

Chick/Dude teams row total of 1350 (250/200 ea)

Chick/Chick teams row total of 1200 (200 ea)

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up

2:00 of Couch Stretch per side

5 Rounds

5 Strict Pull Ups

10 Thrusters 45/35lbs

10 Jumping Lunges

2. Strength -Front Squat

Work up to a single near

90% Then 10×3 @60%

Tempo Down, Speed up

3. OLY – For Weight

Warm Up Skill Prep

5×5 Pause Push Jerk

Pause for a full 2 second

count in the catch with the

bar overhead Then

Touch and Go Push Jerk

3×10

First and last sets should be

in the 60-70% Range.

Middle set should be based

on feel.

4. Conditioning -AMRAP 7 Minutes

30 DB Box Step Overs 50s/35s to 18-20″ box

40 Calorie Ski

50 DB Walking Lunge Steps 50s/35s

3. “Grateful Shred”- AMRAP 16 Minutes

3 Muscle Ups or ctb or pullups

3 Clean and Jerks 135/100lbs

3 Muscle Ups or ctb or pullups

3 Clean and Jerks 135/100lbs

Rest 1:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warmup

Row 1000m

Then

3:00 of Barbell Yoga* Without putting the bar

down, move through different movements to get loose.Ie. Good mornings, ohs,

hang snatches, lunges etc.

2. OLY – For Weight

Every 2:00 for 16:00

Above Knee Snatch +Below Knee Snatch +Snatch

Sets 1-2: Technique Focus

Sets 3-6: Build in weight,

NO misses

Sets 7-8: Technique Focus

Drop and reset between

reps if necessary to

maintain form. Above Knee

Snatch should be well below

hip.

Conditioning – For Time

2 Rounds

Run 800m

32 KB Swings 53-70/35-53lbs

Run 800m

16 KB Snatch 53-70/35-53lbs

3. “Fleetwood Smack” –

AMRAP 3 Minutes

30 Lateral Burpee over Rower

Max Distance Row in remaining time

Score is distance in meters.

optional

4×12 vups

4×12 hspu

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Every 2:00 For 8:00

Row 12/9 Calories

5 Slow Empty bar front rack GFY’s*

*Reverse lunge right, left, squat

2. OLY – 1RM Clean & Jerk

3. Conditioning – For Time 4 Rounds

100 Double Unders

15 Hang Power Snatch 115/80lbs

4. Skill – For Completion

AMRAP 2:00

Max Reps Ring Muscle Ups or transitions or ctb

Rest 3:00

AMRAP 1:30

Max Reps Ring Muscle Ups

Rest 4:00

AMRAP 1:00

Max Reps Ring Muscle Ups

7. Optional Accessory

Every 3:00 for 15:00

2-3 L-Sit Complex (for QUALITY)

12 Strict Press (light weight)

Wall Sit in remaning time

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m

3 Rounds

5 Inch worms + Push Up

10 Knees to Elbows

15 Jump Squats

Run 400m

2. “Crawl Out Boy” AMRAP 17 Minutes

7 DB Power Clean 50s/35s

14 Wallballs 20/14lbs to 10/9′

7 Toes to Bar

3. Interval – 15-12-9

Burpee to 6″ Target

HSPU

Rest 3:00

12-9-6

Burpee to 6″ Target

HSPU

Rest 2:00

9-7-5

Burpee to 6″ Target

HSPU

Optional Accessory –

EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light load)

3- Plank

4- Rest

*Pick a repeatable number for all 4 rounds

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Alternating EMOM 8:00

8 Devils Press

10 Cal Bike

2. Lift – For Weight

Death By Unbroken Shoulder to OH

135/95

3. Lift 2 – Pause Overhead Squat

3×1 Warm Up Reps with 5 Second Pause

4×1 Working Sets

3×1 Movement pattern focus reps with 5 Second Pause

5. Event – For Time

15 Deadlift 225-255/135-165lbs

5 Rope Climbs

Run 1000m

12 Deadlift

4 Rope Climbs

Run 800m

9 Deadlift

3 Rope Climbs

Run 600m

6 Deadlift

2 Rope Climbs

Run 400m

3 Deadlift

1 Rope Climbs

Run 200m

CrossFit Dragon Fire – CrossFit

Three Sprints (AMRAP – Reps)

A. EMOM 10

Airdyne cals

10 second sprint

add 2 seconds every round until 20 seconds, then come back down the ladder

recover, then:

B. 5 min EMOM

double unders

20 seconds on, 40 seconds off

recover, then:

C. 5 min EMOM

Burpee

30 seconds on, 30 seconds off

score is total of all three sections.
Your score is the total of all three sections added together. For DU, if you perform singles, you only get half credit. e.g. 20 singles only scores as 10. Recover in between each section.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 2:00 Squat Hold Then

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

2. Lift – For Weight

Front Squat Work up to a single near 90%

Then 10×3 @65% Tempo Down, Speed up

3. Lift 2 -Push Press

4 @75-80% 3 @80-85% 2 @85-90%

3 @80-85% 4 @75-80%

4. Conditioning – For Reps

Climb the Ladder for 13

Minutes

3 Calorie Row

3 Squat Snatch 100/70lbs

6 Calorie Row

6 Squat Snatch 100/70lbs

9/9, 12/12, 15/15, etc.

5. Bitchwork – For Time

7. Optional

Box Jumps From a seated start 10×3

Push Ups 4×20

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

1:00 Dead Hang Then

3 Rounds

12 Front Rack Lunge Steps

12 Push Press

Run 300m

2. Lift – EMOM 20 Minutes

1-5: 4 Power Position Clean

6-10: 3 Above Knee Clean

11-15: 2 Below Knee Clean

16-20: 1 Clean

3. Lift 2 – For Weight

Bench Press

3 @80% 3 @85% AMRAP @90%

4. AMRAP 22 Minutes

Run 400

10 Muscle Ups or CTB or pullups

Optional

Accessories –

Split Squats 3×10 5 Per leg per set

DB Strict Press 3×15

da Vinci Raises 3×15