Warm Up Run 400m 25m Inch Warms 25 Air Squats WOD “ EMOM 28” 15 - GHD Sit Ups 14/11 Cal Echo Bike 15 - Wall Balls 14/11 - Cal Ski
Crossfit Skirmish14 July 2022
Weekly Programme at #CrossFit Skirmish
Aerobic Capacity -Speed Work - Dynamic Warm Up 10x (50m controlled sprint, 50m at recovery pace) Main Set 4 x (600m at hard pace, 600m at easy pace) Rest 1min Between Sets
Crossfit Skirmish12 July 2022
Dynamic Squat Therapy Front Squat From last week 3 RM follow by : 3×3@85% 3×2@90% 3x2@95% 1x1@100% WOD 21-15 Thrusters 50/35kg 12-9 Bar Muscle Ups
Crossfit Skirmish11 July 2022
Warm Up 400m Run / 500m Row Gymnastic Drills : HS Walk Gymnastic Conditioning For Time 500m Row 400m Run 30m HS Walk / 60m Bear Crawl 500m Row 400m Run 20m…
Crossfit Skirmish10 July 2022
Warm Up 5min Moderate Pace Ski / Echo Bike Follow “ Bring Sally Up “ Med Ball Front Squat TEAM 3 WOD 4 Rounds 75/60 Calorie Echo Bike 900/750m Ski 1 Round “ KAREN”…
Crossfit Skirmish8 July 2022
Warm Up : 6 MIN EVEN : SKI UNEVEN : SINGLE UNDER PROGRESSION : PULL UPS / C2B WOD 3 ROUND AMRAP 5:00 100 - DOUBLE UNDERS 30 - PULL-UPS 50 DUMBBELL SNATCHES (22/15kg) REST 5:00…
Crossfit Skirmish7 July 2022
Aerobic Capacity Dynamic Running Warm up Run 1600 m Follow buy Cadence Work Sprints 10 Sets :20sec run with average cadence 185-200 :40sec rest Cool down Run 1600m
Crossfit Skirmish6 July 2022
Warm Up 3 Sets 10 Good Mornings 12 Shoulder Press 14 Single Leg RDL Building : Deadlift & Bench Press Strength WOD 2-4-6-8-10-12-14-16-18 Bech Press 70/50kg Deadlift 120/85kg
Crossfit Skirmish5 July 2022
Squat Warm Up 25m Duck Walk + 10 Air Squat 25m Lunges + 10 Squat Jump Front Squat 3 RM of the day follow by : 3x3@85% 3x2@90% 3x1@100% WOD 6 Wall Walk…
Crossfit Skirmish4 July 2022
Dynamic Warm Up Barbell Cycle : Power Clean & Push Press WOD OF THREE Teams Of Three 16/12 Calorie Echo Bike (each ) 6 Rope Climbs (split) 50 Push Press 50/35 (split) 6 Rope…
Crossfit Skirmish3 July 2022
Warm Up: 3 Rounds 10 Single Leg RDL 10 Kip Swings From The Bar 10 Good Mornings Tekkers : Deadlifts Toes To Bar Team WOD 3 rounds 10 Toes To Bar 10 Deadlift…
Crossfit Skirmish1 July 2022
Warm Up 400m Run - 200m Backward Tekkers : Snatch ( Squat ) WOD AMRAP 12 2-000m Run Max Reps : Snatch 70/50kg
Crossfit Skirmish30 June 2022
Gymnastic Warm Up HS Hold , Pike HS Push Ups , Hollow Rocks Gymnastic Progression HSPU WOD EMOM 28 1) 14/12 Cal Ski (less than 0:45) 2) 7 Jerk 60/40kg 3) 14/11 Cal Ski (less…
Crossfit Skirmish29 June 2022
Gymnastic Warm Up EMOM 6 “Chelsea” Gymnastic Progression Bar MU WOD For Time: 15-9-6-3 Bar Muscle Ups 30-18-12-6 Alt D.B Snatch 25/17kg
Crossfit Skirmish27 June 2022
Warm Up Echo Bike / Synchro Down Up Barbell Warm Up : Thrusters WOD Teams 3 3 Round 0-3:00min Thrusters 50/35kg 3:00-6:00min Partner Burpee Over the Bar 6:00-9:00min Cal Echo Bike Rest 1:00
Crossfit Skirmish26 June 2022
Warm Up Ski into Rope Pull Ups Tekkers Deadlift Partner WOD 8 sets (1 set every 4 minutes) 36 Calorie Ski 8 Rope Climb 4 Deadlift 150 / 90 kg
Crossfit Skirmish24 June 2022
Warm Up :Tabata “C2Bike & Air Squats ” Front Squats 5 RM follow buy 2×5 @ 85% from 5 RM WOD “Death By Wall Balls “ 1 ) 10/8 Cal C2Bike 2 )…
Crossfit Skirmish23 June 2022
Warm Up 6min EMOM Even Minute :40 singles under Uneven Minute :5 Muscle Clean + 5 Down Up Tekkers : Power Clean WOD 6 Sets 2:30 On/2:30 Off 9 Power Clean 70/45kg 9 Face Burpee…
Crossfit Skirmish22 June 2022
Aerobic Capacity Running Warm Up 0:00-10:00 Run 1600 m Follow buy Cadence Work Sprints 4 Sets :30sec run with average cadence 175-180 :30 sec rest 5 Sets :25 sec run with average cadence 185-190 :35…
Crossfit Skirmish21 June 2022
Dynamic Warm Up Ski / Row Gymnastic Warm Up Pull Ups / HSPU / Pistols WOD EMOM 28 1) 15/12 Cal Row 2) 14/11 Cal Ski Erg 3-4) RX 1 Rounds Of "Mary " INT…
Crossfit Skirmish20 June 2022
Shoulder Warm Up : HR Push Ups & Sited Shoulder Press Heavy Jerks From Rack 5x2 WOD 4 RD 15 - 60% BODYWEIGHT JERKS 25 - BACK SQUATS REST 1:00
Crossfit Skirmish19 June 2022
Warm Up : 400m Run Clean & Jerk Tekkers “Eva Strong “ Partner WOD 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks…
Crossfit Skirmish17 June 2022
