Barbell Warm Up 10 min to establish heavy complex Barbell Power Clean + Hang Power WOD 7 Sets 20 Cal Echo Bike 40 Double Under 2 Wall Walk 40 Double Under *New set every 3:30
Crossfit Skirmish20 November 2022
Weekly Programme at #CrossFit Skirmish
Warm Up 3 sets 5 HR Push Ups + Wall Walk + :20 HS Hold 250m Ski Building Bench Press 3- 3 - 3 Partner WOD 6 Rounds 500m Ski 30m HS Walk / 60m…
Crossfit Skirmish18 November 2022
Warm Up 5 sets Bike Intervals :30/30 Deadlift Tekkers WOD 6 Rounds 1:00 Max Cal Bike 6 Deadlift 140/95kg Cool Down : ROMWOD
Crossfit Skirmish17 November 2022
Warm Up : 7min Ski - Hollow Rocks - Single Knee DB Shoulder Press- Suitcase DB Deadlift Right & Left Tekkers Devil Press - Double DB Snatch - Double DB Lunges WOD 2-4-6-8-10-12-14… C2B /…
Crossfit Skirmish16 November 2022
Snatch Warm Up Snatch Tekkers 3-3-3 WOD 15 Power Snatch 75 Double Unders 15 Squat Snatch 75 Double Unders 15 OH Squat RX 45/27
Crossfit Skirmish15 November 2022
Dynamic Warm Up Partner Conditioning 10-000 Row *One Athlete working at the time *Every time changing over , both athletes performing 10 Partner Pistol Squats.
Crossfit Skirmish14 November 2022
Barbell Warm Up Strength EMOM 10 Even 4 Back Squat 125/90kg Un 5 Shoulder press 60/40kg WOD AMRAP 3:00 4 Thrusters 5 Burpee Over The Bar 50/35kg 6 T2B Rest 1:00
Crossfit Skirmish13 November 2022
Warm Up Row Intervals Strength : Deadlift High Pull WOD 18-12-6 Calorie Row Deadlift High Pull 45/30kg -Rest 4 Min- 18-12-6 Calorie Row Deadlift High Pull 60/40kg
Crossfit Skirmish12 November 2022
Warm Up : 500m Run - 500m Row Barbell Warm Up Ground to Overhead Partner WOD 800m Weighted Run ( Both Athletes ) Grace @ 60/40kg ( Share ) 800m Weighted Run ( Both Athletes…
Crossfit Skirmish11 November 2022
Warm Up 4 x Echo Bike 4x Medball Clean WOD 5 RD AMRAP 3 :00 18/15 Cal Echo Bike 18 DB Snatch 25/17kg M.E Wall Ball Rest 3:00
Crossfit Skirmish10 November 2022
Was Barbell Warm Up AMRAP 5 5 Deadlift - 5 Hang Muscle Clean - 5 Shoulder Press - 5 Push Press Deadlift - Push Press EMOM 12 Ev 7 - Deadlift 120/90kg Un 4 -…
Crossfit Skirmish9 November 2022
Gymnastic Warm Up Hanging / Up Side Down Drills : HSPU / BMU WOD 30 Toes to Bar 12 Box Jump Over 24/20” 20 Handstand Push Ups 12 Box Jump Over 24/20” 10 BMU 12…
Crossfit Skirmish8 November 2022
Dynamic Warm Up Conditioning 2:00 C2Bike ( RPE 6-8 ) Rest :30 2:00 C2Ski ( RPE 6-8 ) Rest :30 RPE 2 Recovery Active Recovery RPE 4 Easy Warmup/Cooldown RPE 6 Easy-Moderate Endurance…
Crossfit Skirmish7 November 2022
Warm Up Front Lunges + Air Squat EMOM 12 Back Squat 5 Front Squat 3 WOD 5 Rounds 5 Power Clean 80/55 9 Burpee Over The Bar 40 Double Unders
Crossfit Skirmish6 November 2022
Dynamic Warm Up WOD 4 rounds 400m run 40 Air Squats -Straight into- 3 Rounds 300m Run 30 Push Ups -Straight into- 2 Rounds 200m Run 20 Strict Pull Ups
Crossfit Skirmish5 November 2022
Gymnastic Warm Up 5 Rope Pull Ups From Ground 15 Scapular Push Ups :30 HS Hold Rope Climb & HSPU WOD 10 Rounds 3 Rope Climb 12 Deadlift 100/75 6 HSPU
Crossfit Skirmish4 November 2022
Dumbbell Warm Up 3 Sets of 10 Single knee down Should Press L/R Suitcase Deadlift L/R C2Bike Warm Up Intervals :30 :30 WOD 5 RD 21/18 Cal C2Bike / Echo Bike Full Round…
Crossfit Skirmish3 November 2022
Snatch Warm Up Tekkers : Power Snatch WOD AMRAP 3:00 3 Snatch 60/40 2 Wall Walk Rest 3:00
Crossfit Skirmish2 November 2022
Warm Up : AMRAP 7 “Bear Complex “ 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Strength WOD “Crossfit Total V2” 7min Single Heavy - 7min Single…
Crossfit Skirmish1 November 2022
Warm Up: Ski / Double Unders / Echo Bike WOD 14/12 Cal Echo Bike 13/11 T2B / K2E 14/12 Cal Ski 50 Double Unders
Crossfit Skirmish31 October 2022
HALLOWEEN PARTNER WOD MOMENTS : ROW WALL BALLS THRUSTERS PULL UPS * SPECIAL MOVEMENT WILL BE ADDED
Crossfit Skirmish30 October 2022
Dynamic Warm Up WOD 5 RD 1:00 Bike Cal 1:00 KB Revers Lunges 24/16 1:00 KB Swings 24/16 Rest 1:00 Cool Down ROM WOD
Crossfit Skirmish29 October 2022
TEAM OF 3 WOD Warm Up Bike / Barbell / Down Up TEAM WOD Max Cal Echo Bike 100 Deadlift 100/75kg 50 Synchro Plate Ground To Overhead 80 Front Squat 60/40kg 40 Synchro Burpee Over…
Crossfit Skirmish28 October 2022
