CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Jog 1 Mile then

8-6-4 Burpee Pull-Ups

16-12-8 Jump Squats

2. Lift – Back Squat

warm-up: 8 Tempo Pause Squats@35%

6 Tempo Down Fast Up @55%

Then:

AMRAP @70% (no tempo)

3. Lift 2 – Every 2 Minutes for 12 Minutes

4 Thrusters heavy for you

4. Conditioning – For Time

120 Double Unders

18 Squat Snatch 95/65lbs

100 Double Unders

Rest 2:00

15 Squat Snatch

80 Double Unders

12 Squat Snatch

Rest 2:00

60 Double Unders

9 Squat Snatch

40 Double Unders

6 Squat Snatch

20 Double Unders

3 Squat Snatch

Optional

Accessories –

Barbell Good Mornings 3×15

High Box Jumps From a seated start 10×3

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Partner wod Friday Amrap 35 mins

Split work as you want wall ball to be held whole wod by partner not working

80 Air Squats

70 Box Jumps

60 Wall Balls ball cannot drop to floor

50 Pull-ups

40 wall ball toss sit ups

30 Pistols

20 Should to OH 135/95

10 thrusters 135/95

*if wall ball drops to floor at any time during wod then immediate 10 burpee over bar penalty for each partner.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 Ski Then

EMOM 8:00

O: 10 RDLS, hold wall squat in remaining time

E: 100m run

2. Lift -Deadlift

Work up to a single near 80% Then

10×3 @60%-70%

3. Lift 2 – Push Press

3 @85% 2 @90% 1 @95% 2 @90% 3 @85%

4. Interval – For Time

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Rest 2:00

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Gymnastics -HS walk practice for 5 mins or 10 wall walks or hs wall holds

9. Optional

GHd sit ups 3×10

Push Ups 3×20

Side Planks 4×1:00 :30 per side per round

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2 Rounds

20 Banded Good Mornings

10 Tempo Push Ups

20 Band Pull Aparts

10 Calorie Row

Pec Smash 1:00/Side when done with rounds

2. Lift – Power Snatch

5 Rounds

:30 on :30 off Max Rep Power Snatch @65%

5 Rounds

:45 on :45 off Max Rep Power Snatch @75%

5 Rounds

:60 on :60 off Max Rep Power Snatch @85%

3. Lift 2 – Bench Press

5 @70% 5 @75% AMRAP @80%

4. Conditioning – For Time

2 Rounds

10 Lateral Bar Burpees

Max Rep UB Thrusters 105-135/75-100lbs

Rest :90

1 Round

Continue adding 1 round

followed by :90 rest until

you reach 100 thrusters

5. Interval – 3 Rounds

10 Single DB Step Ups short box 45-55/25-35

10 Calorie Row

20 Alternating DB Snatch 45-55/25-35

10 Calorie Row

10 Single DB Step Ups

10 Calorie Row

20 Alternating DB Snatch

Rest 3:00

Gymnastics optional- 2 Rounds

20 Pull Ups

10 CTB pullups

Rest 3-5 Minutes

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 of Couch Stretch per side Then

AMRAP 4:00

Ski 500m

15 Box Jumps

Max Rep DB Thruster in time remaining

2. Lift – Split Jerk Work up to a single near 90%

Then

Every 2:00 For 12:00

4 Split Jerk @70-80 First and last sets at 70%.

3. Lift 2 – Front Rack Reverse Lunges 5×10

4. Conditioning – For Time

60 KB Swings 53/35lbs

AAB 2.5/2.3k

Rest 2:00

50 KB Swings 53/35lbs

AAB 2/1.8k

Rest 2:00

40 KB Swings 53/35lbs

AAB 1.5/1.3k

30 KB Swings 53/35lbs

Rest 2:00

AAB 1/0.9k

20 KB Swings 53/35lbs

AAB 500m

5. Interval optional

AMRAP 4 Minutes

Run 400m- vest up if you want

Max Rep Air Squats in

remaining time

Rest 2:00

AMRAP 4 Minutes

75 Air Squats

Max distance run in

remaining time

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up –

1.5k bike then 12-10-8

Toes to Rings

DB Burpee Deadlift

Double Unders x2

2. Lift – Squat Clean

3 @ 70% 2 @ 75% 1 @ 80%

3 @ 75% 2 @ 80% 1 @ 85%

3 @ 80% 2 @ 85% 1 @ 90%

Drop and Reset

3. Lift 2 -Strict Press

5×5 @65-75%

First and last sets must be at 65%

4. Interval – For Reps

AMRAP 3:00 x 4

50 Double Unders

4 OH Squats 95-155/65-105 heavy for you

Max Lateral Bar Burpees in remaining time

Rest 2:00

Each round, add 4

Overhead Squats. Score is total Burpees.

6. Bitchwork -optional

3000/2700m Bike

500/450m Row

1500/1350m Ski

1000/900m Row

1000/900m Ski

1500/1350m Row

500/450m Ski

3000/2700m Bike

Optional

RDL 3×10

DB Bench 4×15

v-ups 4×10

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 bike Then

Alternating EMOM 6:00

O: 10 KB Taters

E: 10 S-Arm KB Lunge Steps (5/5)

2. Lift – Front Squat

Work up to a single near

90% Then 10×3 @60% Tempo Down, Speed up

3. Lift 2 – Push Press

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

3 @80% 4 @75%

4. Conditioning – For Time

8 rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Optional

Back Rack Split= squats 3×10 {5 Per Leg)

Push Ups 3×20

Planks 3x 1:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Floss Ankles Then

3 Rounds

12/10 Calorie Ski

10 Plank Transitions

Run 100m

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 – Bench Press

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

4. Conditioning – For Time

Run 200m

6 Bar Muscle Ups

Run 400m

10 CTB pullups

Rest 2:30

Run 600m

12 CTB

Run 800m

Rest 2:30

14 CTB

Run 1200m

16 CTB

5. Bitchwork – AMRAP 24 Minutes

13/9 Calorie Ski

Rest 2:30

11/8 Calorie Ski

Rest 2:00

9/6 Calorie Ski

Rest 1:30

6. Gymnastics –

AMRAP 3 Minutes

4-7 Unbroken Toes to Bar sets

Rest 2:00

AMRAP 3 Minutes

3-5 Unbroken Toes to Bar

5. Optional

Barbell Rows 3×10

DB Press 3×15

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up

5:00 min Bike Then

AMRAP 6:00

10 Back Extensions

5 Inch Worm + Push Up

10 Jumping Lunges

5 HSPU

2. Lift – Deadlift

Work up to a single between 80-90%

Then 1×10

3. Lift 2 – Back Rack Walking Lunges

5×10 Steps

3. Conditioning –

AMRAP 6 Minutes

15 Push Ups

15 HSPU

25 Wallballs 20/14lbs

Rest 2:00

AMRAP 4 Minutes

Rest 2:00

AMRAP 2 Minutes

Continue where you left off

after resting.

5. Optional

Banded Good moring 4×10

GHD Sit Ups 4×10 or abmat situps 4×20

Side Planks 4x1min Change sides each 30sec

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

Row 1k

10 DB Push Press

10 DB Front Squat

:30 Free Standing HS

10 DB Front Squat

10 DB Push Press

:30 HS Walk

2. Lift – Squat Snatch

4 @ 70% 3 @ 75% 2 @ 80%

4 @ 72.5% 3 @ 77.5% 2 @ 82.5%

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

Drop and Reset

2. Lift 2 – Strict Press

5×3 @80-90%

First and last sets at 80%

4. Conditioning – For Time

2 Rounds

Row 25/20 Calories

60′ HS Walk or 6 wall walks

8/6 Burpee Muscle Ups or CTB or Pullups

Rest 1:30

1 Round

Row 25/20 Calories

60′ HS Walk or 6 wall walks

8/6 Burpee Muscle Ups or CTB or Pullups

Optional

Accessories – For

pause 2 sec at bot Bar OHS 3×10

DB Bench 3×15

v-ups 3×15