Warm Up 5 sets Rowing Up 100m Every M over or under 10 Double Unders Skill Dumbbell Snatch WOD 50 Cal Row 1-2-3-4-5-6-7-8-9-10-11-12-13-14 Wall Ball 9/6kg D.B Power Snatch 22/15kg 30 Double Unders 50…
Crossfit Skirmish19 November 2021
Weekly Programme at #CrossFit Skirmish
Stretch and Mobility Team Workout 8-000m Ski First athlete is on the ski , while second athlete holding KB 24/16kg Changing station every 2:00 10 KB Swing on passing the station
Crossfit Skirmish17 November 2021
Day 2 Warm Up Bike 500m 10 Single leg RDL 10 Empty bar good morning Strength Deadlift Waves 3 – 85% 2 – 87% 1 – 90% 3 – 87%…
Crossfit Skirmish17 November 2021
Squat Therapy Back Squat 3-3-3-2-2-1 WOD AMRAP 5 6 Front Squat 80/50kg 6 Burpee Box Jump Up Rest 2:00 AMRAP 5 9 Front Squat 60/40kg 9 Burpee Over The Bar Rest 2:00 AMRAP 5 12…
Crossfit Skirmish17 November 2021
Gymnastic Weightlifting Warm Up Front Squat / Push Press Lat Activation / Scapular Pull Ups Skill C2B WOD AMRAP 12 1-2-3-4-5-6-7-8-9-10-11-12-13…… Push Press 50/35kg C2B / Pull Ups
Crossfit Skirmish15 November 2021
Conditioning Bias Week 1 Day 1 Warm Up Bike 500m 10 Single leg RDL 10 Empty bar good morning Strength Back Squat Waves 3 -85% 2 - 87% 1 - 90% 3 - 87% 2…
Crossfit Skirmish15 November 2021
Dynamic Warm Up Speed Rope Conditioning 50 - 40 - 30 - 20 - 10 Bike Ski Row - 50 Double Unders
Crossfit Skirmish14 November 2021
Warm Up AMRAP 7 10 Cal Bike - 20 Lat Activates - 10 Cal Row Dumbbell Tekkers Power Snatch / Squat Snatch WOD 20-15-10-5: Dumbbell Power Snatch 30 / 22 kg's T2B Rest…
Crossfit Skirmish12 November 2021
Stretch and Mobility : Hips and Ankles Strength Back Squat 3-3-2-2-1-1 Deadlift 3-3-2-2-1-1 WOD 4 Rounds 1:00 Max Effort KB Goblet Squat 1:00 Max Effort KB Swings 1:00 Max Effort KB Reverse Lunges Rest…
Crossfit Skirmish11 November 2021
Warm Up EMOM 6 :30 sec Ski :20 sec Hang Skill Rope Climb WOD 5 Rounds 21/19 Cal Ski 5 Rope Climb
Crossfit Skirmish10 November 2021
Dynamic Warm Up Tabata : Down Up Box Jumps WOD 2000m Run 50 Burpee 1000m Run 50 Burpee Jump Up 24/20” 500m Run
Crossfit Skirmish9 November 2021
Gymnastic Warm Up HS Hold - Wall Walk Up Weightlifting Power Clean Tekkers WOD AMRAP 3 Minutes 3 Power Cleans 80/50kg 3 Wall Walks -Rest 1:1- A AMRAP 3 Minutes 6 Power Cleans…
Crossfit Skirmish8 November 2021
Warm Up 2x 100m Row -20 Double Unders 10 Scapular Pull Ups - 20 Hollow Rocks Skill Tekkers Pull UPs - Toes To Bar WOD 1 Round: 50 Wallballs 50 Toes To Bar…
Crossfit Skirmish7 November 2021
Day 3) Warm Up 3rds Row 500m 10 scap pull ups 10 Empty bar shoulder press Strength/Skill 5x ‘x’ Strict RMU into ‘x’ RMU 5x ‘x’ BMU into 10m HSW…
Crossfit Skirmish6 November 2021
Warm Up EMOM 5min :30sec Double Unders Snatch Tekkers WOD AMRAP 15 3 Power snatch 30 Double Unders *On the Minute 9 Wall balls 9/6kg Rx 40 / 25 kg
Crossfit Skirmish5 November 2021
Mobility Squat Therapy Strength Back Squat 5-4-3-2-1 WOD 4 Rd 8 Front Squat 50/35kg 8 Box Jump 30 /24” Into 4 Rd 8 Front Rack Revers Lunges 50/35kg 8 Box Jump Over 24/20”
Crossfit Skirmish4 November 2021
Gymnastic Warm Up ( Rings ) Gymnastic Ring Dips Progressions WOD 7 Rounds 10 Ring Dips Strict 10 SHSPU M.E Single Hand Alt Dumbbell Snatch 30/22kg
Crossfit Skirmish3 November 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x3 Deadlift – 85% of 1RM EMOM 10 ‘x’ SHSPU …
Crossfit Skirmish3 November 2021
Dynamic Warm Up Conditioning 5RD 2:00 Max Effort Call Bike Rest 1:00 Between The Rounds -Run 1000 m ( weighted vest ) 5RD 2:00 Max Effort Cal Ski Rest 1:00 Between The Rounds
Crossfit Skirmish2 November 2021
Rowing Warm Up 250m Slow - 250m Moderate - 250m Fast Deadlift Good Mornings / Single Leg RDL WOD 1200m Row 21 T2B 9 Deadlift 120 / 75 kg 900m Row 15 T2B…
Crossfit Skirmish1 November 2021
Week 11 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x3 Front – 85% of 1RM EMOM 10…
Crossfit Skirmish1 November 2021
Gymnastic Warm Up : Scapular Pull Ups / Pull Ups / C2B Weightlifting: Clean WOD part a) 1-rep-max clean, in 5 minutes Rest 2 minutes, part b) Max bar muscle-ups ( pull ups…
Crossfit Skirmish31 October 2021
Gymnastic Warm Up HS Hold Hollow Hold Barbell Warm Up Push Press + Front Squat WOD AMRAP 3 Minutes 3 Thrusters 60 / 45 3 Wall Walks -rest 2:00 AMRAP 3 Minutes 6 Thrusters 55…
Crossfit Skirmish29 October 2021
