Gymnastic Warm Up Building Skill : HS Walk / Wall Walk Up WOD 1)14/12 Cal Ski 2)12 T2B / 15 K2Elbow 3)13/10 Cal Echo Bike 4)15m HS Walk / 3 Wall Walk
Crossfit Skirmish4 October 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : 4 Rounds 100 m Row / 10 Air Squats / 10 Sit Ups WOD 5 Rounds 21 GHD Sit Up / ALT V -Sit Up 15 Cal Row M.E Double Dumbbell Thrusters…
Crossfit Skirmish2 October 2022
Dynamic Warm Up lWOD Every 4:00 / 6 Sets 400m Run 30m Farmer Carry 30/24kg 10 KB Swings 30/24kg 30m Farmer Carry 30/24kg
Crossfit Skirmish1 October 2022
Warm Up : You Go I Go 6 Min 5 Pull Ups - 10 Push Ups - 15 Sit Ups Skill : Rope Climb & T2B Partner WOD 10 Rounds Each 3 Rope…
Crossfit Skirmish30 September 2022
Warm Up : 2 Sets 10 Single Leg DB Press L/R 10 Box Step Up 10 Down Up WOD EMOM 24 12 DB Split Jerk 27/20kg 12 DB Box Step Up 24/20” 12 Burpee Over…
Crossfit Skirmish29 September 2022
WARM UP : C2BIKE + OHS SNATCH : TEKKERS WOD 15 UNBROKEN SQUAT SNATCH / POWER SNATCH + OHS 3,000/2,500 METER BIKE ERG REST 3:00 12 UNBROKEN SQUAT SNATCH / POWER SNATCH + OHS 2,500/2,000…
Crossfit Skirmish28 September 2022
Dynamic Warm Up Conditioning 13min Max Cal Ski 1min Rest 13min Max Cal Row Cool Down 15min Rom Mobility
Crossfit Skirmish27 September 2022
Warm Up :Tabata Deadlift / Front Squat 4 Sets Each Strength 4 Sets 5 Deadlift @70% 5 Front Squat @70% Rest 2:00 Between Sets WOD 15–12-9-6-3 Thrusters 50/35kg C2B Pull Ups (more…)
Crossfit Skirmish26 September 2022
Gymnastic Warm Up Hollow Hold HS Hold Pike Push Ups WOD AMRAP 3 Minutes 3 Wall Walks 8 GHD SIt Ups / OR 16 Alt. Leg V-Up -rest 2 Minutes- AMRAP 3 Minutes…
Crossfit Skirmish25 September 2022
Dynamic Warm Up WOD 5 Rounds 1:00 Shuttle Sprints 1:00 Box Jump Over 24/20” 1:00 KB Swings 24/16kg 1:00 Rest
Crossfit Skirmish24 September 2022
Warm Up Ski / Row / Bike TEAM WOD 100 Burpees Over Rower 90 Cal Row 80 DB Push Press 70 Cal Ski 60 DB OH Lunge 50 HSPU 40 Cal Echo Bike 30 TTB…
Crossfit Skirmish23 September 2022
Dynamic Warm Up WOD 4 Rounds AMRAP 3 3 Devil Press 22/15kg 5 Push Ups 7 Air Squats - 1 Minute Rest Between Round - *RX wearing weighted west Cool Down : 10min…
Crossfit Skirmish22 September 2022
Warm Up 5 Sets : Rowing Up to 100m *every meter over or under the target , perform burpee Gymnastic Warm Up : HS Hold Skill : HS Walk / Wall Walk WOD 6 Sets…
Crossfit Skirmish21 September 2022
Warm Up : Monsters Walk Single Leg Hope ( Left / Right ) Good Mornings Deadlift 5x5@70% WOD 3 Rounds 15 Sumo Deadlift High Pull 50/35kg Run 400 15 Bench Press 50/35kg Run 400
Crossfit Skirmish20 September 2022
WARM UP : 2:00 SKI 1:00 HOLLOW ROCKS 2:00 SINGLE UNDER GYMNASTICS : T2B WOD FOR TIME: 200/150 METER SKI 10 DOUBLE UNDERS 1 TOE TO BAR 200/150 METER ROW 20 DOUBLE UNDERS 2 TOES…
Crossfit Skirmish19 September 2022
Barbell Warm Up Power Clean + Front Squat Front Squat 1RM WOD ÉMOM 20:00 3 POWER CLEAN 60/40 4 FRONT SQUAT 60/40 5 BURPEE OVER BAR
Crossfit Skirmish18 September 2022
DYNAMIC WARM UP WOD AMRAP 5:00 BIKE ERG CALORIES AMRAP 4: 00 AIR SQUATS AMRAP 3:00 DOUBLE UNDERS AMRAP 2:00 TOES TO BAR AMRAP 1:00 BURPEE TO TARGET REST 2:00
Crossfit Skirmish16 September 2022
Warm Up 10/10 Single Leg RDL 15 Scapular Pull Ups 15 Good Mornings Building Deadlift BMU Partner WOD 50 - 50 - 50 Deadlift 100/75kg Box Jumps Over 24/20” Pull Ups Rest 1:00 35-35-35 Deadlift…
Crossfit Skirmish15 September 2022
Dynamic Warm Up Conditioning WOD 3K Run 3K Row 3K Bike Stretch
Crossfit Skirmish14 September 2022
WARM UP: 5MIN :30 SKI - :30 HS HOLD GYMNASTIC DRILLS HS WALK WOD AMRAP 20: 200M SKI MAX UNBROKEN HSPU 200M SKI MAX UNBROKEN HS WALK SCORE = TOTAL REPS HS WALK 1M =…
Crossfit Skirmish13 September 2022
Warm Up : 2 Sets Left / Right 10/10 Single Hand DB Front Squat 10/10 DB Suitcase Deadlift 10/10 DB Lunge Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between Sets…
Crossfit Skirmish12 September 2022
Warm Up : 800m Gymnastic Progression Candle Sticks / Hollow Rock / Single Leg T2B Barbell Tekkers : S2O WOD 10 Rounds (Round Every 2:30) 200m Run 10 Toes to Bar 5 Shoulders To Over Head 60/40kg
Crossfit Skirmish11 September 2022
Warm Up : 200m Ski 10/10 DB Deadlift Suitcase 10/10 Half Kneeling Single Arm DB Press 200m Ski WOD 5 ROUNDS 25 Hang Power Clean 25 Push Press 15 DB Push Ups 15m HS Walk…
Crossfit Skirmish9 September 2022
