Desert Dome CrossFit

Thursday, 22 June

Warm-Up:
3:00 Row/Bike/Ski
†
2X
10 Toes Up Romanian Deadlift
20 Heels Over
50 Single Under

Strength:
Every 2:00 × 10:00... (5 Sets)
Squat Sn**ch
1x2 @
1x2 @
1x2 @
1x2 @
1x2 @

Every 2:00 x 6:00... (3 Sets)
Deadlift
3x8 @

WOD:
EMOM 28
1. 15/12 Cal Row/Bike/Ski
2. 15 Wall Balls 20/14
3. 13/10 Cal different from #1
4. 60 Double Unders

Wednesday, 21 June

Warm-Up:
5 Minutes, For Quality:
1:00 Spin Bike Standing @ Damper 10/8
10 Strict Burpee
0:30 Knee Tuck Hang
10 Box Jump Over

Strength:
Every 2:00 x 8:00... (4 Sets)
Back Squat
4x8 @

Power Clean + Power Jerk
EMOM 6
6+1 @

WOD:
4 Rounds:
6/4 Burpee Bar Muscle Up
12 Thruster 95/75
24/18 Cal Ski Erg/Bike/Row
* Rest 1:30 Between Rounds

Tuesday, 20 June

Warm-Up:
5 Minutes, For Quality:
1:00 Fan Bike/Row/Ski
10 Sotts Press
20 Banded Good Morning
50 Single Under

Strength:
Every 1:30 x 7:30... (5 Sets)
Strict Press
1x10 @
1x8 @
3x6 @

Every 2:00 x 12:00.. (6 Sets)
Power Sn**ch
6x2 @

WOD:
AMRAP 15
30/22 Cal Fan Bike/Row/Ski
15/15 Goblet Curtsy Lunge 50/35
60 Double Unders

Monday, 19 June (No Class, but here is the workout)

"JUNETEENTH'

6 Rounds for Time
19 Burpees
18 Thrusters (95/65 lb)
65 Double-Unders

Sunday, 18 June (Happy Father’s Day)

Warm-Up:
5 Minutes, For Quality:
1:00 Fan Bike/Row/Ski
15 Med Ball Jump Squats
10 Rear Delt Flys
15 Rower Ab Pikes

Strength:
Every 2:00 × 6:00... (3 Sets)
Front Squat
3x6 @

EMOM 3
Pause Front Squat
3x3 @

Every 2:00 x 6:00... (3 Sets)
Squat Clean + Front Squat + Split Jerk
3x1+1+1) @

WOD:
2500m Row @ Add your Personal Record below/500m

Rest 1:30

500m Row @ Add your Personal Record below/500m

Rest 1:00

200m Row @ Add your Personal Record below/500m

Thursday, 15 June

Warm-Up:
5 Minutes, For Quality:
30/20Cal Fan Bike/Row/Ski
†
2x
10/10 Suitcase Deadlifts
5 Strict Toes To Bar (or Hanging L-Raise)
20 Plate Hops (Fast)

Strength:
Every 2:00 × 10:00... (5 Sets)
Squat Sn**ch
1x2 @
1x2 @
3x2 @

Every 0:20 x 20 Sets...
1 Deadlift @

WOD:
EMOM 28
1. 14/11 Cal Row
2. 15 GHD Sit-ups
3. 12/9 Cal Fan Bike
4. Rest

Wednesday, 14 June

Warm-Up:
5 Minutes, For Quality:
15/12 Cal Fan Bike/Row/Ski
10 Upright Row
20 Lunges
16 Star Fish

Strength:
Every 2:30 x 10:00... (4 Sets)
Back Squat
4x3 @

Power Clean
Every 3:00 × 12:00 (4 Sets)
4 @
3 @
2 @
1@

WOD:
4 Rounds:
Row 1:00 @ Add vour Personal Record below/500m - Add
your Personal Record below/500 m
Row 2:00 @ Add your Personal Record below/500m
* Rest 0:20 Between Rounds

Tuesday, 13 June

Warm-Up:
5 Minutes, For Quality:
15/12 Cal Fan Bike/Row/Ski
10 Bamboo Bar Overhead Squat
15 Plate Pinch Bench Press
10/10 Monster Walk

Strength:
Every 1:30 x 9:00... (6 Sets)
Bench Press
1×15 @
1×12 @
1x8 @
3x6 @

Power Sn**ch
EMOM 8
6 Touch And Go Power Sn**ch 135/95
(or 50% of 1RM Power Sn**ch)

WOD:
EMOM 20
1. 15/12 Cal Row
2. 60 Double Under

Monday, 12 June

Warm-Up:
5 Minutes, For Quality:
15/12 Cal Fan Bike/Row/Ski
10 Med Ball Hamstring Curl
10/10 Single Arm Kneeling Dumbbell Press
5/5 Banded Deadbug

Strength:
Every 2:00 x 8:00... (4 Sets)
Romanian Deadlift
4x10 @

Every 2:00 × 10:00
Sn**ch Balance
1x2 @
1x2 @
1x2 @
2x2 @

WOD:
24/18 Cal Fan Bike
0:20 Rest
10/8 Cal Fan Bike (Sprint)
*Rest 1:00 Between Rounds

Sunday, 11 June

Warm-Up:
5 Minutes, For Quality:
15/12 Cal Fan Bike/Row/Ski
10 Glute Bridge
10/10 Single Arm Ring Row
10 Goblet Squat

Strength:
Every 2:00 x 10:00... (5 Sets)
Front Squat
5×2 @

EMOM 3
Pause Front Squat
3×3 @

Every 2:00 × 10:00, After Warmup... (5 Sets)
Hang Squat Clean + Split Jerk
5×(1+1) @

WOD:
750m Row @ Add your Personal Record below/500m

Rest 1:00

4x200m @ Add your Personal Record below/500m - Add your Personal Record below/500m

Rest 0:20

1500m Row, starting at Add your Personal Record below/ 500m and working down to Add your Personal Record below/ 500m

Thursday, 8 June

Warm-Up:
5 Minutes, For Quality:
1:00 Fan Bike/Row/Ski
10/10 Windmill
10 Strict Burpees
5 Max Vert Box Jump

Strength:

Every 2:00 × 10:00, after warmup... (5 Sets)
Power Sn**ch + Squat Sn**ch
1x(1+2) @
1×(1+2) @
1x1+1) @
2x(1+1) @

Take 10:00 to complete, including warmup...
Deadlift
2x1 @

WOD:
EMOM 28
1. 14/11 Cal Row/Bike/Ski
2. 10-15 Chest to Bar
3. 12/9 Cal different from #1
4. 8 Burpee Box Jump Over 24/20"

Wednesday, 7 June

Warm-Up:
5 Minutes, For Quality:
15/12 Cal Ski Erg/Row/Bike
10/10 Bulgarian Split Squat (light)
20 Banded Face Pull
50 Single Under

Strength:
Every 2:00 x 8:00... (4 Sets)
Back Squat
4×8 @

Every 1:30 x 10:30... (7 Sets)
Power Clean + Power Jerk
7×(2+2) @

WOD:
3 Rounds For Time:
80 Double Under
40 Wall Ball 20/14
20/15 Cal Ski/Row/Bike