Front Squat Therapy Front Squat 2x5 @70% 2x3 @80% 2x1@90% WOD ( AMRAP 9 ) 9 S2O 50/35 12 Box Jump Over 24/20” 36 Double Unders
Crossfit Skirmish27 October 2022
Weekly Programme at #CrossFit Skirmish
Deadlift Warm Up 2 Sets Monster Walk 15m Single Leg RDL 10/10 Good Mornings 10 Deadlift 3x5@70% 3x4@75% 3x3@80% Cool Down 20min ROM WOD
Crossfit Skirmish25 October 2022
Warm Up : Ski / Row WOD 8 Sets 20/18 Cal Ski 20 Wall Balls Rest 5:00 8 Sets 20/18 Cal Row 10 Burpee Over The Row
Crossfit Skirmish24 October 2022
WARM UP : C2B BARBELL POWER CLEAN WOD AMRAP 20: 1 POWER CLEAN 1 BMU / C2B 200M BIKE 2 POWER CLEANS 2 BMU / C2B 200M BIKE 3 POWER CLEANS 3 BMU / C2B 200M…
Crossfit Skirmish23 October 2022
Warm Up 7 min Row and Speed Rope Intervals Row 30:30 Jumps ( Single Under ) WOD 50-40-30-20-10 Sit Ups Double Unders *after each set 25 DB Snatch 22/15kg
Crossfit Skirmish22 October 2022
Stretch Warm Up Partner WOD 6 Sets One Athlete Working Full Round 20 / 17 Cal Echo Bike 20 Wall Ball Other Athlete Farmer Carry RX 2x32 2x24 -Rest 5:00- 6 Sets One Athlete…
Crossfit Skirmish21 October 2022
WARM UP 250M SKI - 10 HOLLOW ROCKS - 5 BURPEE TEKKERS : THRUSTERS WOD 7 ROUNDS 7 TOES-TO-BAR 7 THRUSTER 45/30KG 7 BAR FACING BURPEES
Crossfit Skirmish20 October 2022
Tabata Warm Up Deadlift - Front Squat Load the Bar : Deadlift - Front Squat Strength EMOM 16 3 Front Squat 3 Deadlift *Both lifts on the same minute RX front squat 90/62kg , deadlift 110…
Crossfit Skirmish19 October 2022
Warm Up : 5min 8 Down Up 12 Lunge DB Shoulder Press ( 6 Left 6 Right ) 16 Kip Swings Skill : Bar MU WOD 7 Rounds 3 Wall Walks 4 Bar MU 5…
Crossfit Skirmish18 October 2022
Warm Up : 3:00 Bike / 3:00 Ski Barbell : Power Clean & S2O WOD 14/12 - Cal Ski 7 - Shoulders To Overhead 60/40 14/12 - C2 Bike 7 - Power Clean 60/40kg
Crossfit Skirmish17 October 2022
DYNAMIC WARM UP WOD 1.000 METER ROW 5 ROUNDS OF 'CINDY’ 800 METER ROW 4 ROUNDS OF 'CINDY' 600 METER ROW 3 ROUNDS OF 'CINDY' 400 METER ROW 2 ROUNDS OF…
Crossfit Skirmish16 October 2022
Warm Up Bike / Row Movements SDHP WOD 9 Rounds 9 SDHPU 40/25 Max Cal Echo Bike
Crossfit Skirmish15 October 2022
Warm Up : 1500m Row Per Team 2 ( break any way you like ) Partner WOD AMRAP 27m 60 Cal C2Bike 40 DB Box Step Over 24/20” 60 T2B 40 DB Overhead Lunges *RX…
Crossfit Skirmish14 October 2022
Gymnastic Warm Up Skill Drills : Ring Dips HS Walk Gymnastic WOD 4 Working Sets 2 Wall Walk 6 Ring Dips 9m HS Walk 12 Wall Balls -Rest 3:00-
Crossfit Skirmish13 October 2022
Speed Rope Warm Up :20 sec :40 sec Double Single Snatch Complex Snatch Pull + Hang Power Snatch + OH Squat WOD AMRAP 15 7 Power Snatch 35 Double Under’s 7 OH Squat 35…
Crossfit Skirmish12 October 2022
Speed Rope Warm Up :20 sec :40 sec Double Single Snatch Complex Snatch Pull + Hang Power Snatch + OH Squat WOD AMRAP 15 7 Power Snatch 35 Double Under’s 7 OH Squat 35…
Crossfit Skirmish12 October 2022
Dynamic Warm Up : WOD 50/40 Calorie Ski 50/40 Calorie Echo Bike 50/40 Calorie Row Rest 90 sec 35/20 Calorie Ski 35/20 Calorie Echo Bike 35/20 Calorie Row Cool Down 15-20m ROM WOD
Crossfit Skirmish11 October 2022
WARM UP : 800M RUN 20 SCAPULAR PULL UPS 10 TRUSTERS WOD 1 THRUSTER 1 C2B PULL-UP 100 METER RUN 2 THRUSTERS 2 C2B PULL- UPS 100 METER RUN 3 THRUSTERS 3 C2B…
Crossfit Skirmish10 October 2022
Barbell Warm Up EMOM 12 5 Front Squat 90/55kg 5 Deadlift 140/85kg WOD 4 Rounds AMRAP 3:00 3 Power Clean 60/40kg 5 Burpee Over The Bar Rest 1:00
Crossfit Skirmish9 October 2022
CONDITIONING 1 000 ROW 100 PUSH-UPS 1 000 RUN 100 SIT UPS 1 000 ROW 100 AIR SQUATS 1 000 RUN
Crossfit Skirmish8 October 2022
Partner WOD Warm Up 800m Run Together Movements Pistol Squat Partner WOD 20 Synchro Burpee 10 Synchro Pistols / Air Squats 30m Farmer Carry 30 Synchro Burpee 15 Synchro Pistols / Air…
Crossfit Skirmish7 October 2022
Barbell & Gymnastic Warm Up Tekkers Power / Hang / Squat Clean WOD AMRAP 3:00 4 Hang Power Clean 60/40 6 Pull Ups Rest 3:00 AMRAP 3:00 3 Power Clean 70/50…
Crossfit Skirmish6 October 2022
STRETCH & MOBILITY FRONT SQUAT 5x4@75% WOD AMRAP 18: 100 WALLBALLS 80 DB SNATCHES 22/15 60 BOX JUMP OVERS 24/20” 40 DOUBLE D PUSH PRESS 22/15
Crossfit Skirmish5 October 2022
