Warm Up : 2 sets 10 Single leg RDL ( left & right ) 10 Good Mornings 10 Box Step Up Building Deadlift WOD CrossFit Open 14.3 AMRAP 12 10 Deadlift 60/40 15…
Crossfit Skirmish11 February 2022
Weekly Programme at #CrossFit Skirmish
Aerobic Capacity Week 8 ( final week ) Warm Up Echo Bike Intervals Main Set 7:00 min max cal Echo Bike 3:00 min recovery C2Bike Gymnastics : Toes To Bar Week 4…
Crossfit Skirmish9 February 2022
Warm Up : EMOM 7 3 Pull Ups / 6 Push Ups / 9 Air Squats Drills Rope Climb WOD AMRAP 30min 10 Prison Burpee ( 3 Push Up with a Burpee ) 2…
Crossfit Skirmish8 February 2022
Warm Up : 5min AMRAP 10 Good Morning / 10 Box Step Up / 10 Press ( Empty Bar ) Strength 10 Min Establish Total Shoulder Press Back Squat WOD Open 13.2 AMRAP in 10 minutes 5…
Crossfit Skirmish7 February 2022
Warm Up 2sets : 1:00 Ski 1:00 Double Unders 1:00 Row Conditioning Triple 3 3-000m Row 300 Double Unders 3-000m Ski
Crossfit Skirmish6 February 2022
Barbell Warm Up Deadlift - Muscle Clean - Push Press Tekkers : Power Clean & Jerk WOD ” Fast Bar “ 2 Rounds Max Effort Power Clean 10 sec - rest 50 sec 20 sec -…
Crossfit Skirmish4 February 2022
Dynamic Warm Up Working On Synchro Movements -Plate Ground To Overhead -Burpee To Plate Team WOD 400m Ski 50 - Synchro Plate G2O 20/10kg 15 - Synchro Burpee To The Plate 400m Ski 40…
Crossfit Skirmish3 February 2022
Snatch Warm Up Working on Heavy Complex Power Snatch + OHS WOD Every 90 sec for 9 Rounds 3 Squat Snatch @70/45kg 9 Wall Balls 9/6kg
Crossfit Skirmish2 February 2022
Aerobic Capacity Week 7 Warm Up Echo Bike Intervals Main Set 4 Rounds 3:00 min max effort Echo Bike 3:00 min max effort C2Bike 3:00 Rest WOD Flight Stimulated 2.0 10-20-30-40-50-60-70-80-90-100 *Every…
Crossfit Skirmish1 February 2022
Barbell Warm Up Good mornings , Strict Press / Front Squat 3 Bars Movements : Deadlift / Bench Press / Clean Squat WOD “Partner Linda” 20-18-16-14-12-10-8-6-4-2 Deadlift 120/80 Bench Press 80/50 Clean Squat…
Crossfit Skirmish31 January 2022
Open 22 Prep Warm Up :7min AMRAP 200 Row( Moderate Pace ) 10 Hollow Rocks 5 DB Shoulder to Overhead ( left & right ) Skill :T2B WOD CrossFit Open 18.1 AMRAP 20…
Crossfit Skirmish30 January 2022
Warm Up 5min Easy Pace Ski / Med Ball Clean *alternating between athletes Barbell Warm Up Clean Squat Partner WOD Part a ) 0:00 - 10:00 establish 1 Rep Squat Clean *combine weight total Part…
Crossfit Skirmish28 January 2022
Warm Up : Scapular Push Ups / HR Push Ups Good Mornings / Strict Press Scapular Pull Ups / Kipping Pull Ups WOD a) 1-2-3-4-5-6-7-8-9-10 Bench Press 80/50kg Strict Pull Ups Rest 5:00 b)…
Crossfit Skirmish27 January 2022
Aerobic Capacity Warm Up :Echo Bike Intervals 5 Sets 2min Max Effort Rest 4:00 *Aim to get higher RPM ,from 5min test week 1 and Week 5 WOD AMRAP 12 10 KB SDHP 24/16kg 10…
Crossfit Skirmish26 January 2022
Warm Up Tabata “ Double Unders “ Climbing Rope Mechanics WOD 3 min AMRAP 3 Wall Walk 3 Rope Climb Max Effort Double Unders in remaining time Rest 3:00
Crossfit Skirmish25 January 2022
Barbell & Gymnastic Warm Up Weightlifting: Complex Power Clean + Front Squat WOD 20 EMOM Even min : 10 Hang Power Clean 70/50kg Uneven min : 10 Ring Dips
Crossfit Skirmish24 January 2022
Gymnastic Warm Up Toes To Bar 6 sets at @45% from 1 RM T2B WOD 4 Rounds 400m Row 100m Walking Lunges
Crossfit Skirmish23 January 2022
Warm Up 3 Sets 6 Muscle Cleans 10 Jumping Ring Dips 14 Air Squats Building Movements Power Clean / Pistol Squats / Ring Dip Partner WOD AMRAP 24 50 - Power Clean 60/40kg 35…
Crossfit Skirmish21 January 2022
Dynamic Warm Up Conditioning 500 meter Ski Erg 500 meter Row 1,000 meter Bike Erg 100 Double Unders Rest 4:00 300 meter Ski Erg 300 meter Row 800 meter Bike Erg 80 Double Unders Rest…
Crossfit Skirmish20 January 2022
Warm Up 3 Rope Pulls from ground up & down 4 DB Seated press ( left & right ) 5 pull ups Skill : Rope Climb WOD 5 Rounds AMRAP 3 2 Legless Rope Climb…
Crossfit Skirmish19 January 2022
Dynamic Warm Up Aerobic Capacity Mid Point Test 5 Min Max Effort Echo Bike WOD A) 3 Rounds 10 - Deadlift 80/55kg 8 - Burpee Over The Bar Rest 3:00 B)…
Crossfit Skirmish18 January 2022
Gymnastic Warm Up Skill : T2B 1 RM T2B follow by 5 sets of 40% from your 1RM WOD 50-40-30-20-10 Med Ball Cleans 100-80-60-40-20 Double Unders
Crossfit Skirmish17 January 2022
Warm Up 5 Min AMRAP 3 Empty Bar Thrusters 15 Scapular Pull Ups 5 Cal Ski Conditioning 1000m Ski 21 Thrusters 45/30 2000m Bike Rest 1:00 750m Ski 18 Thrusters 50/35kg 1500m…
Crossfit Skirmish16 January 2022
