Broad Jump 3 x 3
Back Squat – 3 x 60%, 3 x 70%, 2 x 8 75% , 1 x M.E 75%
5 Min EMOM
6 C2B Pull Ups
Bar Facing Burpees
So, the plan for today is:
8am-9am Strength Testing at Llanishen
8.15am-9.30 Strength Testing at Bay.
5KM Fun Run
-9.30am meet at Dragon CrossFit, Cardiff Bay (For those planning to run a shorter distance with family/kids, meet at The Norwegian Church)
Norwegian Church Arts Centre,
Cardiff Bay,CF10 4PA
-9.45am begin Sponsored Run from Dragon CrossFit (Roughly
Just in case you missed Niall doing his thing on ‘The Really Welsh Christmas Show’ on BBC Wednesday night… You can watch him here..
‘Niall Strutting his stuff’
7 Minutes to build to a heavy single Hang Clean
Evry 30 secs for 5 mins 1 Hang Clean @ 80% of today’s single.
5 Min Window
Handstand Push Ups 4 x Max. Reps
**Scaled – 4 x 3 Wall Walk + Max. Reps Press Ups
Max. Effort L-Sit
(5 Min Time Cap)
**Accumalate 2 Minutes of L-Sit In fewest attempts (Ring or Paralette)
(10 Min Time Cap)
Diamond Sit Ups
Rest 3 Mins
90 Seconds Max. Distance Farmers Carry 24/16
5 Min DU Practice
20 Min AMRAP
Max. Rep Wall Balls (Finish on Pause)
Max. Rep Pull Ups (Finish When Off Bar)
*** Begin your 400m Run when you stop your reps.
Well done to Team DC who finished 6th out of 30 teams at a tough weekend competing at Strength In Depth.
**** If busy class, split into A + B.
15 Min Window
Strict Press 4 x 5 @ 70% 1RM + 1 x Max Reps
You go, I go.
15 Min AMRAP
Hang Power Cleans
Back Squat – 5 x 8 @ 65% (Last set Max. Reps)
SA KB Bent Over Row 3 x 15 (60 sec rest)
7 Min AMRAP
15 KB Swings 24/16
Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Any Dragon wearing an ugly Christmas Jumper or Hat for the duration of the WOD may subtract two minutes from their final time.
On the first day of Christmas my true love gave to me……
♫ Day 1 – 1 Lap Run (100 m)
♫ Day 2 – Plate Overhead
Best Wishes to Dragons Hannah and Craig who are getting hitched today! We all at Dragon CrossFit wish you the best for your big day and hope you both have a very happy future together!
A) Strength (15 Min Window)
i) 12 Min Window to establish a 1RM GTOH
ii) 3 Min AMRAP Press Ups