SEPT. 8, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2:00 of Glute ActivationThen

AMRAP 5:00

10 Burpee Box Jumps

10 Single Arm DB Push Press

10 Single Arm OHS

2. OLY – For Weight1RM Clean & Jerk

3. Conditioning – 4 Rounds

25 Box Jump Overs 30/24″

15 Hang Squat Snatch 95/70lbs

4. AAB INTERVALS-15 mins

15sec hard and 45 sec recovery

Sept. 5, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2k Bike Then

20 RDLs

20 Hang Cleans

20 Push Jerks

:20 AAB Sprint

2. Strength -Deadlift 2×10

3. OLY –

Touch and Go Power Clean

& Push Jerk 20-15-10

Build across sets. Rest as

needed to stay unbroken.

4. “Larry Blurred” –

Every 4 Minutes for 20

Minutes

20/13 Calorie AAB

6. Optional Accessory –

4 rounds:

12 supermans on floor

15 GHD Sit Up

1:00 attempts of Freestanding HS Hold

Sept. 3, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

5 Rounds of “Cindy”

5 Pull ups

10 Push Ups

15 Air Squats

2. Strength – Front Squat

Work up to a single near 90%

Then 10×3 @70%

Tempo Down, Speed up

3. “Weighter Tots” –

3 Rounds of:

20 Snatches 95/70lbs

20 Bar Facing Burpees

then,

3 Rounds of:

10 Snatches 115/80lbs

20 Bar Facing Burpees

then,

3 Rounds of;

10 Snatches 135/100lbs

100′ HS Walk or 10 wall walks

20 minute cap

work snatch up in weight as needed for your skill

4. Skill – For Completion

AMRAP 2:00

Sets of 2 Bar Muscle Ups

Rest 3:00

AMRAP 2:00

Sets of 4 Chest to Bar Pull

Ups

Rest 3:00

AMRAP 2:00

Sets of 6 Pull Ups

work this however to your skill level

5. Optional Accessory –

EMOM 16 Minutes

1- 1 Set of UB Strict Toes to Bar*

2- 20 DB Strict Press (lgt weight, speedy reps)

3- Plank

4- Rest

Sept. 2, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – Run 1 Mile

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

OLY – For Weight

Overhead Squat

20-15-10

Build across sets. Focus on form AND speed.

3. Bitch Work – 4 Rounds

AMRAP 2:00

12 Rower Facing Burpees

Max Calorie Row in Remaining Time

Rest 2:00

AMRAP 2:00

15/12 Calorie Row

Max Rower Facing Burpees in Remaining Time

Rest 2:00

4. Skill – For Completion

3 Rounds

7-6-5-4 or 5-4-3-2

Strict,kipping or box HSPU

Rest between rounds

5. Optional Accessory –

3 rounds

12 DB Bench AHAP

plank 30sec

Side Plank left 30sec

Side Plank right 30sec

Sept. 1, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Foam Roller 2:00 mins

Then

Alternating EMOM 6:00

10 Medball Squat Cleans

8 Calorie Ski

2. OLY – For Weight

Clean & Jerk

1 @70% 1 @75% 1 @80% 1 @85%

4×1 @90% 1×1 @70%

3. Interval – 10 Rounds

15 Wallballs 20/14lbs to 10′ Target

30′ HS Walk or 3 wall walks

Rest :30

4. Skill – For Completion

24-21-18-15-12-9-6-3

Toes to Bar

Rest as needed to stay

unbroken as possible in sets

5. Optional Accessory –

3 rounds:

16 Front Rack Lunges light to moderate load)

16 Plank Transitions

:30sec -1:00 HS Hold

Aug. 31, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

:10 HARD AAB, :20 Slow

Then

3 Rounds

50′ Walking Lunge

10 Plate Ground to OH

2. Conditioning – 4 Rounds

Row 500m

5 Muscle Ups or CTB pullups

50′ DB Front Rack Walking

Lunge

3. Bitch Work – AMRAP 9 Minutes

Run 1200m

Max Bike Calorie in remaining time

AMRAP 7 Minutes

Run 800m

Max Bike Calorie in remaining time

Rest 2:00

AMRAP 5 Minutes

Run 400m

Max Bike Calorie in remaining time

Rest 2:00

AMRAP 3 Minutes

Run 200m

Max Bike Calorie in remaining time

4. Optional Accessory –

1 Set of UB Banded Strict

Pullup (30 rep cap)*

Wall Sit 3×1:00min

Aug 29, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

4:00 Moderate Row Then

10 Burpee to Target 10 Muscle Snatch

6 Burpee to Target 6 Power Snatch

4 Burpee to Target 4 Squat Snatch

2. Strength – Deadlift Build to a heavy set of 4

3. OLY – Touch and Go Power Snatch 30-20-10 Build across sets. Rest as needed to stay unbroken .

Conditioning -AMRAP 22 Minutes

Ski 400m or row

10 Devil’s Press 40/25s

4. Skill -handstand practice 5 mins

5. Optional Accessory –

4 rounds :30 Strict Press ( moderate heavy load, 10 rep cap):30 Rest Then,

4 rounds :30 Back Rack Lunges (light load, 16 rep cap):30 Rest Then,

4 rounds:30 Plank (add weight if :30 is easy):30 Res

Aug. 27, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2:00 of Couch Stretch per side then 2 Rounds

20 Wallballs

20 Band Pull Aparts

20 Calorie Row

2. Strength – Front Squat Work up to a single near 90%Then10x3 @65%Tempo Down, Speed up15

3. “Mt. Neverest” -9-15-21-27-33

Overhead Squat 95/65lbs

Chest to Bar Pull Ups

4. Skill – ring dips 5 sets of what you can do

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