Gymnastic & Barbell Warm Up Tekkers Thrusters - Pull Up WOD 3 Rounds: 12 Thrusters 40 / 25 kg 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters 50 / 32 kg 9 Chest to…
Crossfit Skirmish19 September 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 800m Run - 1600m Bike Gymnastic Warm Up Lat Activate Hollow Hold Single Leg Tuck Hold Tuck Hold Skill T2B WOD 6 Rounds 3:00 Per Round 15/12 Cal Bike AMRAP…
Crossfit Skirmish16 September 2021
Barbell Warm Up a) Snatch b) Power Clean Tekkers Squat Snatch + Squat Clean WOD AMRAP 6 10 Power snatch 45/30kg 10 burpees over bar Rest 2mins AMRAP 6 10 Power…
Crossfit Skirmish15 September 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Find 3rm strict deficit HSPU (if deficit SHSPU aren’t achievable then find…
Crossfit Skirmish15 September 2021
Dynamic Running Warm Up Aerobic Capacity Week 5 2 x 1600m Run ( moderate speed ) Rest 1:30 2 x 1200m Run ( fast to moderate speed ) Rest 1:30 2 x 600m Run (…
Crossfit Skirmish14 September 2021
Warm Up 2 Sets 2min Row 1min D.U Tekkers Dumbbell Squat Snatch WOD 4 Sets ( every 5 Minutes) 20 Cal Row 20 Dumbbell Squat Snatch 100 Double Unders
Crossfit Skirmish13 September 2021
Gymnastics Bias Week 4 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Find 3rm weighted chin up …
Crossfit Skirmish13 September 2021
Warm Up Run 800m Barbell Cycle Bear Complex : Power Clean Front Squat Shoulder To Overhead Back Squat Shoulder To Overhead WOD 9 Rounds For Time 1 Legless Rope Climb 2 Bear Complex…
Crossfit Skirmish12 September 2021
Warm Up 2 Sets 10 Single Leg RDL ( left & right ) 30 Sec HS Hold 20 Hollo Hold Strength Deadlift ( Working on heavy single of the day ) WOD 2…
Crossfit Skirmish10 September 2021
Stretch & Mobility Warm Up : Tabata 2x Row 2x Bike 2x DU 2x Ski Conditioning 2000m Ski - 100 DU Rest 1:00 4000m Bike - 100 DU Rest 1:00 2000m Row - 100…
Crossfit Skirmish9 September 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill EMOM 6 50% Max reps SHSPU Rest 2mins …
Crossfit Skirmish9 September 2021
Barbell Warm Up Deadlift - Power Clean - Hang Squat Clean Gymnastic Warm Up 3 Sets Active Bar Hang -10sec Single Leg Tuck Hold Left 5sec - Right 5sec Tuck Hold - 10 Sec…
Crossfit Skirmish8 September 2021
Warm Up 2 Rounds Run 400m 10 Med Ball Clean to the shoulder Tekkers Thrusters WOD 10min AMRAP 15/12 Cal Row 9 Wall Balls Rest 5 Min 10min AMRAP 15/12 Cal…
Crossfit Skirmish7 September 2021
Gymnastics Bias Week 3 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill EMOM 6 50% Max reps strict…
Crossfit Skirmish7 September 2021
Aerobic Capacity Week 4 Dynamic Warm Up Run 1600m For Time Rest 3:00 Main Set 2000 Meters at Moderate Pace -90 Seconds Rest 600 Meters at Faster Pace -90 Seconds Rest 1000 Meters at Fast…
Crossfit Skirmish6 September 2021
Stretch & Mobility Hips and Shoulders Building 3x6 DB Seated Shoulder Press ( left & right ) 3x6 DB Bulgarian Split Squat ( left & right ) Warm Up Double Unders - Pull…
Crossfit Skirmish5 September 2021
Day 3) Warm Up 3rds Row 500m 10 scap pull ups 10 empty barbell press Strength/Skill 4x 8 HS Kicks to wall/freestanding 6x :25 on :35 off belly to wall HS hold 4x 10 strict…
Crossfit Skirmish4 September 2021
Warm Up Run 800m Snatch Warm Up Power Snatch + OHS WOD 1200m Run 12 Power Snatch + 12 Burpee Over The Bar 800m Run 10 Power Snatch + 10 Burpee Over The Bar 400m…
Crossfit Skirmish3 September 2021
Gymnastic Warm Up 7min working on shoulders and midline activation HS Hold / Plank Shoulder Wall Walk Up / Plank Shoulder Touches Skill HSPU / SHSPU WOD AMRAP 15 7 Deadlift 120/75kg 14…
Crossfit Skirmish2 September 2021
Day 2) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm high pull each arm Strength/Skill EMOM 6 50% Max strict HSPU (scale to a plate if required – if 50% is…
Crossfit Skirmish2 September 2021
Warm Up Ski / Bike DB Clean & Jerk / DB Snatch WOD 21-18-15-12-9 (Time Cap 8min) Cal Ski DB Power Snatch 22/15kg Rest 3:00 9-12-15-18-21 (Time Cap 8min) Cal Bike DB Clean &…
Crossfit Skirmish1 September 2021
Aerobic Capacity Week 3 Dynamic Warm Up Run 1600m For Time Rest 3:00 Main Set 1800 Meters at Moderate Pace -90 Seconds Rest 600 Meters at Faster Pace -90 Seconds Rest 1500 Meters at Fast…
Crossfit Skirmish31 August 2021
Gymnastics Bias Week 2 Day 1) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm high pull each arm Strength/Skill EMOM 6 50% Max strict pull ups (use a band if this…
Crossfit Skirmish31 August 2021
