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

Nov. 10, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – roll out for 2 mins then

Alternating EMOM 8:00

row, bike or ski

10 Dumbbell Power Snatch

2. Strength -Snatch

6×3 @70% Drop and Reset

“Steady Krueger” – 10 Rounds

10/7 Calorie Ski

10 S-arm Hang DB Snatch 50/35lbs

5. Interval – 8 Rounds

15 Wallballs 20/14 to 10/9′

30′ HS Walk or 3 wall walks

Rest :30

Skill – For Completion

6 Rounds

4/2 Strict Pull Ups

5 Gymnastics Kipping Pull Ups

Rest 1-2 minutes

try and go right from strict into kipping staying on bar

Nov. 9, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

AMRAP 4:00

Ski 500m (moderate pace)

10 Lunge Steps with a twist

Max Burpee Pull Ups in time remaining

Strength – Deadlift

Work up to a single near 80% Then

1×15 Slightly heavier than week 1

if it was smooth last week

2. Conditioning – For Time

Row 1200/1000m

50 Kettlebell Swings 53/35lbs

25 Pull Ups

Row 800/700m

35 Kettlebell Swings 53/35lbs

15 Pull Ups

Row 400m

20 Kettlebell Swings 53/35lbs

10 Pull Ups

5. “Presse Pinkman” –

AMRAP 3 Minutes x2

Run 400m

Max DB Push press in remaining time*

50/35lbs or heavier*

Rest 3:30 Between AMRAPs

« Older Entries Recent Entries »