Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Goal Work (No Measure) Stroke Volume (Time) Six Rounds For Time: 10 SDHP (75/45) 10 Thrusters (75/45)
Desert Sky Fitness – H.I.I.T. Warm-up 3rds for Quality 20 Du’s 5 Burpees 10 Box Jumps 5 Inchworm to Pushup Weightlifting E2MOM- 10min Deadlift (5×4) Max HSW Metcon 5- 1 min Rounds of: 25 Air Squats Max Ground to OH (155/105) Rest 2 min between rounds
Desert Sky Fitness – H.I.I.T. Warm-up Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Metcon Metcon (Time) 200m Farmer Carry (54/45) 50 DU 200m Waiter Carry (35/25) 50 DU 200m Med Ball Run (20/14) 50 DU 200m
Desert Sky Fitness – H.I.I.T. Warm-up Speed Ladder Obstacle Course Warm Up (No Measure) Obstacle Course: Speed Ladder Lateral Jumps-Plank Walk to Wall- Traveling Donkey Kicks onto Wall-Inchworm Push Ups-Handstand sommersault-10 Tire Toe Taps-back to Speed Ladder Weightlifting Bench Press (6×3) Metcon Metcon (3 Rounds for reps) AMRAP 4: 27/21
Desert Sky Fitness – H.I.I.T. Warm-up Warm Up Stations (No Measure) 30 second stations: Assault Bike Pilates Roll Ups/Sexy Sit Ups Ring Pull Ups or Ring Rows Shuttle Run Burpee Box Jump (lower box) Metcon Metcon (Time) In Teams of 3: Continuous 200m Run 150 DB Single Arm Snatches (45/35)
Desert Sky Fitness – H.I.I.T. Warm-up Warm Up3 (No Measure) 400 Meter MB Indian Run 2 Rounds 10 Wall Balls 10 Scap Pull Ups 10 Inch Worms 10 Sampson Weightlifting French Press (5×5) Also known as skullcrusher. Goal Work (No Measure) Metcon Metcon (Time) 21-15-9 Pendlay Row (95/65) Grasshoppers
Desert Sky Fitness – H.I.I.T. Warm-up Warm Yo Bod (No Measure) 3 min DU attempts 3 rounds: 10 GHD Back Extensions 10 Plank Contralateral Reach 10 Lunges 10 Ring Rows 3 Wall Climbs Gymnastics 10 EOMOM HSPU & 30 sec Flutter Kicks (5x max) Metcon Metcon (AMRAP – Rounds and
Announcements Happy Birthday Rick Darlington! Desert Sky Fitness – H.I.I.T. Warm-up Warm-up 9 (No Measure) 25 kcal row 50 ft Bear Crawl 25 Jumping jacks 15 Med Ball Cleans 10 Wall balls 5 Scorpions each Side 5 Kick Ups Weightlifting Power Clean, Squat Clean, Front Squat (5×3) Power clean, back
Desert Sky Fitness – H.I.I.T. Warm-up Warm Up Stations (No Measure) 3min Jump Rope Stations: V-sit Dyna Disc Ball to Ball Exchange Alternating Superman Peg Board Hold Ring hold/kip Goal Work (No Measure) Metcon Metcon (5 Rounds for reps) 500m row Max TTB Rest 2 minutes Repeat for total of
Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) Metcon Metcon (3 Rounds for reps) 10 min AMRAP (65% 1RMs) 5 Power Cleans
Desert Sky Fitness – H.I.I.T. Warm-up Sled Push Warm Up (No Measure) Sled push across gym. Every time you get to the weights, add some and sprint back to rope side of the gym. Every time you get to rope side, complete 10 pilates roll ups and 10 supermans. Add
Desert Sky Fitness – H.I.I.T. Warm-up Isometric Warm Up (No Measure) 400m Run 2-3 rounds 30sec stations: bottom of squat hold handstand hold peg board hold ring hold/kip Hollow body hold superman hold Weightlifting Heaving Snatch Balance (5×3) Goal Work (No Measure) Metcon Metcon (Time) 21-15-9 Calories on Rower Box
Desert Sky Fitness – H.I.I.T. Warm-up Gettin’ Warm (No Measure) -30 Jumping Jacks From end to end: – Spider lunge – High Knee’s – Sampson stretch – Butt Kicks – Bear Crawl Gymnastics EOMOM Pull Ups & HSPU (5×10) Odd: 5-10 Pull ups Even: 5-10 HSPU ** Full range of
Announcements Happy Birthday Quinn Garcia! Desert Sky Fitness – H.I.I.T. Warm-up Clean Warm Up (No Measure) 200m Run With Barbell: 10 Halting Deadlift 10 Halting Deadlift & Push ground away 5 Halting Deadlift, Push Ground Away, Fast Elbows Fast Drop Add some weight and Repeat one more round. Across the
Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Power Snatch (5 x 2 Every 90 Seconds ) Athletes should be given at least 10 minutes to work
Desert Sky Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Metcon (Time) 4 Rounds For Time: 50′ Suitcase Carry (72/53) 50′ Suitcase Carry (opposite arm) 12 Squat
Desert Sky Fitness – H.I.I.T. Partner Warm Up 3 (No Measure) 200 Meter Run 2 Rounds: 20 Wall Ball Passes 20 Ab Mat MB Passes 20 Alternating Burpees Across the Floor (No Measure) A1: Shoulder Press (4 x 5 @ 70% (Rest 60 Seconds) ) A2: Deadlift (4 x 5
Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 2 Rounds 10 Burpees Bear Crawl 10 Air Squats Duck Walk 10 Hang Snatches (good form) Crab Walk Goal Work (No Measure) Metcon (Time) 5 Rounds for Time: 7 Clean and Jerk (95/65) 5 Bar Facing Burpees 50 Meter Sprint
Desert Sky Fitness – H.I.I.T. Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Across the Floor (No Measure) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50
Announcements Happy Birthday James Redd!Happy Birthday Joey McEuen! Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Thruster (3 RM (20 Minutes) ) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbell Squat
Desert Sky Fitness – H.I.I.T. Warm up 14 (No Measure) 3 rounds 7 med ball burpees 7 wall balls 7 med ball swings 7 med ball cleans Across the Floor (No Measure) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees
Desert Sky Fitness – H.I.I.T. OLY Warm-up (No Measure) 2 min Run/Row Plyometrics (high knees, Butt kicks, dance it up, jumping) PVC pass through PVC OH squats/ Sotts Press 5 x PVC/BB 1st pull PVC/BB 1st & 2nd pull PVC/BB clean pull/ snatch pull PVC/BB full clean/ snatch (w/ Squat)
Desert Sky Fitness – H.I.I.T. Warm Up 16 Partner (No Measure) 2 Rounds With a Partner: 200 Meter Run 10 Alt burpees 10 Partner Wall Balls 10 MB Sit up Passes 10 Synchronized Ring Rows Across the Floor (No Measure) Metcon (Time) One Partner Working at a Time, in Any
Desert Sky Fitness – H.I.I.T. Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Across the Floor (No Measure) Bench Press (15 min to find 3 RM ) Metcon (Time) For Time: 21-15-9 Power Snatch (95/65) Ring Dips Toes
Desert Sky Fitness – H.I.I.T. Warm up 11 (No Measure) 10 Laps around rig 25 Air Squats 25 Sit Ups 25 Modified ring rows 25 Elevated push ups 25 Kips Across the Floor (No Measure) Deadlift (3 Rep Max ) 1-Mile Run (Time) Max Effort 1-Mile Run