Warm Up : 4 min Double Unders Practice Snatch Warm Up WOD “Increasing Ladder” 1 Power Snatch 1 TTB 35 Double Unders 2-3-4-5-6-7-8-9 10 Power Snatch 10 TTB 35 Double Unders
Crossfit Skirmish8 September 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : Short Rowing Intervals 5 Sets :30 sec On :30 sec Off Barbell Tekkers : Power Clean Partner WOD 1,500-m row 50 Power Clean 60/40kg 25 Burpee Pull Ups 1,500-m row *Share the…
Crossfit Skirmish6 September 2022
Warm Up 10/10 Half Kneeling Single Arm DB Press 20 DB Squat 10/10 Single Leg Squat Front Squat Waves 3 Sets 2@82% 2@87% 1@90% 1@95% Rest 3min WOD 6 Rounds 5 Devil Press 5m Double…
Crossfit Skirmish5 September 2022
General Warm Up 4 Sets :30 sec Ski - 10 HR Push Ups Gymnastic Warm Up Rings / HS WOD 10 - HSPU 50 - Double Unders 12 - Ring Dips 14/12 - Cal…
Crossfit Skirmish4 September 2022
Gymnastic Warm Up Building : Deadlift / Shoulder 2 Overhead WOD AMRAP 9 CAL ROW * EVERY 90 SEC REST 3:00 AMRAP 9 TTB *EVERY 90 SEC
Crossfit Skirmish2 September 2022
Bike Warm Up Barbell Tekkers : Power Clean WOD 0:00-2:00 1,000/800 METER BIKE MAX Power Clean REST 1 MINUTE 3:00- 6:00 1,500/1,200 METER BIKE MAX Power Clean REST 2 MINUTES 8:00 - 12:00 2,000/1,500 METER BIKE…
Crossfit Skirmish1 September 2022
DYNAMIC WARM UP PARTNER WOD AMRAP 30 “ You Go I Go “ 4 Rounds Each 10 Strict Pull Up 15 Bench 70/50kg 20 Cal Ski -Into- Max Distance Run *Partner A perform Full Round…
Crossfit Skirmish31 August 2022
Stretch & Mobility Warm Up : 4 Sets Even Min : 10 Med Ball Clean Uneven Min : 10 Med ball Lunges Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between…
Crossfit Skirmish30 August 2022
Gymnastic Warm Up : 7min (Working on steady pace ) :30 sec HS Hold 15 Hollow Rocks 5 Burpee Pull Up Gymnastic Drills : HS Walk Bar MU WOD AMRAP 12 3 Wall Walk…
Crossfit Skirmish29 August 2022
Snatch Warm Up Tekkers Snatch Complex EMOM 10 Power Snatch + Squat Snatch WOD 6 sets ( Every 3 minutes) 12/10 Calorie Echo Bike 7 Devil Press (2×25/17)
Crossfit Skirmish28 August 2022
DYNAMIC WARM UP DRILLS : T2B PARTNER WOD AMRAP 24 100 DOUBLE DUMBBELL BOX STEP OVER (24"/20") 100 DOUBLE DUMBBELL OH LUNGES ( 2x 22/15kg) *EVERY SECOND MINUTE 7 SYNCHRONISED T2B
Crossfit Skirmish26 August 2022
Warm Up Ski into Echo Bike Barbell WOD 3 Rounds 15 Cal Ski 9 Jerk 60/40kg 3 Rounds 12 Cal Assault Bike 6 Squat Clean 60/40kg Rest 2:00
Crossfit Skirmish25 August 2022
Dynamic Running Warm Up HS Warm Up Running Conditioning 800m Run 21 KB Swings 15m HS Walk / 5 Wall Walk RX 32/24kg ITR 24/16kg
Crossfit Skirmish24 August 2022
Warm Up 5 Sets :20sec Single Unders , :20 sec Double Unders :20 sec Rest Hang Power Snatch Tekkers WOD 6 Rounds 6 Hang Power Snatch 45/32kg 36 Double Unders Max Reps : Burpee…
Crossfit Skirmish23 August 2022
Front Squat Mobility Warm Up Empty Bar Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between Sets WOD EMOM 10 Even Minute : Max Cal Row Uneven Minute : Max Reps…
Crossfit Skirmish22 August 2022
Dynamic Warm Up Tekkers Double DB Snatch / Burpee Pull Up WOD 35 Wall Balls 25 Double Dumbbell Snatches 20 Burpee Pull Ups 25 Double Dumbbell Snatches 35 Wall Balls RX 2x22 2x15
Crossfit Skirmish21 August 2022
Warm Up 5 Sets ( You Go I Go ) 100m Rowing Up * every Meter over or under burpee over the row Deadlift Takers Partner WOD 30 Deadlift 100/70kg 15 Box Jump 24/20” 25…
Crossfit Skirmish19 August 2022
DYNAMIC WARM UP GYMNASTIC SKILL PULL UPS / T2B WOD AMRAP 5:00 ERG BIKE CALORIES AMRAP 4:00 DB POWER SNATCH 22/15 AMRAP 3:00 DOUBLE UNDERS AMRAP 2:00 PULL UPS AMRAP 1:00 BURPEE …
Crossfit Skirmish18 August 2022
Barbell Warm Up AMRAP 5 5-7 reps of each Muscle Clean + Front Squat + Press + Jerk Front Squat Waves From 1RM front squat : 3 sets 3@80 2@85 1@90 Rest 3 min Complex…
Crossfit Skirmish17 August 2022
Warm Up : In Pairs 6 Min Even Min : 5 Rope Pull Ups Uneven : 3 Down Up 6 Alt Lunges Partner WOD AMRAP in 24 minutes 2 Rope Climb 5 Prison Burpee 50…
Crossfit Skirmish16 August 2022
Snatch Warm Up Tekkers : Squat Snatch WOD 7 rounds 7 Power Snatches 50/35kg 49 Double Unders
Crossfit Skirmish15 August 2022
Warm Up Box Step Up Bar Push Press EMOM 8 8 Push Press WOD 25 Box Jump Over 50 GHD Sit Up 100 Wall Ball 50 GHD Sit Up 25 Box Jump Over
Crossfit Skirmish14 August 2022
HERO “ BERT “ WOD 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups…
Crossfit Skirmish12 August 2022
