Coach M .Burgener Snatch Warm Up Tekkers : Snatch WOD 180/150m Ski 1 Snatch 1 C2B Pull Up 180/150m Ski 2 Snatch 2 C2B Pull Up 4,5,6,7,8,9 180/150m Ski 10 Snatch 10…
Crossfit Skirmish11 August 2022
Weekly Programme at #CrossFit Skirmish
Dynamic Running Warm Up Strength Core GHD Sit Up 5x7 Aerobic Capacity WOD 1200m Run 100 Double Unders 50 Abmat Sit Ups 800m Run 200 Double Unders 40 Abmat Sit Ups 400m Run 300 Double…
Crossfit Skirmish9 August 2022
Gymnastic Warm Up : 3 Sets :30 sec HS Hold 10 Pike Push Ups 10 Hollow Rocks Gymnastic Skill HS Push Up / T2B Partner WOD 60 Burpee Box Jump Overs (24/20) (split)…
Crossfit Skirmish8 August 2022
Warm Up: Easy Cal Echo Bike Muscle Clean + Front Squat Jumping Ring Dips Clean Squat Tekkers WOD AMRAP 2:00 14/11 Cal Echo Bike 3 Hang Squat Clean 100/65kg Max Reps Ring Dips in…
Crossfit Skirmish7 August 2022
WOD For Time 200 Double Unders 60 Pull Ups 60 D.B Snatch 25/17kg 60 Down Up 150 Double Unders 40 C2B Pull Ups 40 DB OH Lunges 25/17kg 40 Burpee 100 Double Unders…
Crossfit Skirmish5 August 2022
"Holleyman" 30 rounds for time of: 5 Wall ball shots 3 Handstand push-ups 1 Pound clean Rx 100/70kg
Crossfit Skirmish4 August 2022
Warm Up 2 sets 15m Resistance Band Monster Walk 15 Good Mornings 15 Bent Over Row 15 Kip Swings From The Bar WOD EMOM 24 12 Toe To Bar 12 Sumo Deadlift High Pull…
Crossfit Skirmish3 August 2022
Squat Warm Up Front Squat 1RM Front Squat follow buy 2x1@80% 2x1@85% 2x1@90% from today 1RM WOD 21-15-9 OH Squat 60/40kg Burpee over the Bar
Crossfit Skirmish2 August 2022
Gymnastic Warm Up AMRAP 7min : 4 Rope Pull Ups :30sec HS Hold 8 Pike Push Ups Gymnastic Skill : Ring Dips 6 Sets ( 2 minute each ) WOD 2 Rope Climbs 5 Wall Walks…
Crossfit Skirmish1 August 2022
Aerobic Capacity -Speed Work - Dynamic Warm Up 5 x (50m controlled sprint, 50m at recovery pace) Main Set 7 x 400m at hard pace, 20 Air Squats 400m at easy pace *Rest 1:30 min Between…
Crossfit Skirmish31 July 2022
Snatch Warm Up Power Snatch Tekkers WOD Randy 75 Power Snatches 42/27kg *On the Min 0:00 , 3:00 , 6:00 , 9:00 , 12:00 , 15:00 18:00 Run 200m
Crossfit Skirmish29 July 2022
Warm Up : Tabata KB Swings Down Up WOD 6 Rounds AMRAP 3:00 18/15 Cal Row 15 KB Swings 32/24kg M.E Burpee Over The Rower in remaining time Rest 3:00 *score is your total reps…
Crossfit Skirmish28 July 2022
Warm Up : 2x 300m Row 6 Inch Worms :30 sec HS Hold WOD EMOM 27 4 Wall Walk 6 Shuttle Run’ 12m 12 Wall Ball 9/6kg
Crossfit Skirmish27 July 2022
Warm Up Squat Therapy Front Squats From Last Week 2RM 2x2@80% , 2x2@85% 1x2@90% 1x2@95% WOD 21-15-9 Bench Press 72 /47kg 9-6-3 Devil Press 22/15kg
Crossfit Skirmish26 July 2022
Warm Up 2x 6-8 Pull Ups 15m Inch Worms 8-12 Knee To Elbow Movements Bar MU WOD 5 sets: (Evey 5:00) 15/12 Calorie Ski 12 GHD Sit Ups or ( 20 V-Up )…
Crossfit Skirmish25 July 2022
Bike Warm Up Squat Clean Tekkers WOD 40/32 - 35/27 - 30/23 - 25/18 Cal Fan Bike 8-7-6-5 Squat Clean 70 - 60 - 50 - 40 Double Unders Rest 90sec RX 70/50-80/55-90/60-100/65kg
Crossfit Skirmish24 July 2022
Gymnastic Warm Up Cindy 6 Rounds ( for quality ) Drills : HSPU , T2B , HS Walk , C2B Team WOD 0:00-4:00 400m Run / 30 SHPU 4:00-8:00 400m Run / 40 T2B 8:00-12:00…
Crossfit Skirmish22 July 2022
Warm Up: Run 800m Barbell Cycle : Thrusters / OHS WOD 5 Rounds 10 Overhead Squats 60/40kg 10 Burpee Over The Bar Lat 10 Thrusters 60/40kg 10 Burpee Over The Bar Lat *Rest 2:00
Crossfit Skirmish21 July 2022
Warm Up: Tabata Bike - Box Step Up - Single Under - DB Suitcase Deadlift WOD EMOM 27 12 Box Jump Over 24/20” 12 DB Snatch 25/17kg 50 Double Unders
Crossfit Skirmish20 July 2022
Aerobic Capacity -Speed Work - Week 2 Dynamic Warm Up 6 x (50m controlled sprint, 50m at recovery pace) Main Set 6 x (400m at hard pace, 600m at easy pace) Rest 1min Between Sets…
Crossfit Skirmish19 July 2022
Warm Up Squat Therapy “ With the Bar “ Front Squats Find 2RM Follow buy 3x2@80% , 2x2@85% 1x2@90% from 2RM WOD 21-15-9 KB Swings Abmat V- Sits RX 32/24kg
Crossfit Skirmish18 July 2022
Warm Up: 5min Ski - Row ( Moderate Pace ) Barbell Tekkers Bench Press / Push Press WOD 4 Sets AMRAP 3 Minutes 15 Bench Press 60/40kg Max Distance Calorie Row -Rest 1 Minute b/t sets-…
Crossfit Skirmish17 July 2022
Barbell & Gymnastic Warm Up Tekkers Power Clean & Jerk Team WOD For time BuyIn 200 Double Unders (split as desired) 100 Ground To Overhead (split as desired) BuyOut 200 Double Unders (split…
Crossfit Skirmish15 July 2022
