Warm Up 1:00 WORK Row Double Unders Scapular Pull Ups ( Lat Activations ) Thrusters Skill: T2B WOD 3000m Row 300 Double Unders 30 T2B 30 Thrusters 50/35kg
Crossfit Skirmish30 August 2021
Weekly Programme at #CrossFit Skirmish
Day 3) Warm Up 3rds Row 500m 10 burpees over the rower 10 Empty bar shoulder press 10 Empty bar bent over row Strength/Skill 4x10 HS Kicks to wall – Start…
Crossfit Skirmish28 August 2021
Stretch & Mobility Conditioning For Time: 1,500 Meter Row 1,200 Meter Run Rest 3 Minutes 1,000 Meter Row 800 Meter Run Rest 3 Minutes 500 Meter Row 400 Meter Run RX with weighted vest…
Crossfit Skirmish27 August 2021
OH Mobility with PVC Pipe Snatch Warm Up Tekkers : Squat Snatch WOD AMRAP 4 Minutes 50 Double Unders 10 Power Snatches 40/25kg -Rest 2 Minutes- AMRAP 4 Minutes 50 Double Unders 10 OH Squats…
Crossfit Skirmish26 August 2021
Running Warm Up Run 1600m ( Recored Your Time ) Rest 3:00min Main Set 7 RD 200m Run ( Easy Pace ) 400m Run ( Fat Pace ) 100m Recovery ( Run or Walk )
Crossfit Skirmish25 August 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Max reps – strict HSPU Rest 1 minute and repeat for…
Crossfit Skirmish25 August 2021
Barbell Warm Up Tekkers : Power Clean - Front Squat - Push Jerk WOD 6 Rounds: 3 Power Clean 3 Front Squats 3 Push Jerk 30/25 Calorie Bike 5 Rounds: 3…
Crossfit Skirmish24 August 2021
Gymnastic Warm Up Isometric Hold 1.Active Bar Hold 2.Single Leg Tuck 3.Tuck Hang Skill Toes To Bar WOD For Time: 70 / 60 Calorie Row 55 Toes To Bar 35 Deadlifts 100 /…
Crossfit Skirmish23 August 2021
Gymnastics Bias Week 1 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Max reps - Strict Pull Ups…
Crossfit Skirmish23 August 2021
Warm Up 800m Run 20 Barbell Thrusters ( empty bar ) 15 Scapular Pull Ups Tekkers : Weightlifting - Clusters Gymnastic - Ring MU , Pull Ups WOD AMRAP 21MIN RX 1 RD “…
Crossfit Skirmish22 August 2021
Day 3) Test Day Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength Test Week 1RM Snatch 1RM Clean & Jerk WOD For time…
Crossfit Skirmish21 August 2021
Squat Mobility Dynamic Warm Up WOD Conditioning For Time: 15/12 Calorie Row , 27 Burpee , 27 Wall Balls 15/12 Calorie Row , 24 Burpee , 24 Wall Balls 15/12 Calorie Row , 21…
Crossfit Skirmish20 August 2021
Aerobic Capacity ( Running Week 1 ) Running Warm Up Run 1600m ( Recored your average pace which is going to be your fast pace ) Main Set 6 sets: 200m easy jog, 400m at…
Crossfit Skirmish19 August 2021
Day 2) Warm Up 3rds Row 300m 5 pull ups 10 Push ups Barbell warm up Strength 5x3 Clean & Jerk – 60% 5x3 Front squat – 70% max…
Crossfit Skirmish19 August 2021
Gymnastic Warm Up EMOM 10 Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill T2B WOD AMRAP 4 21 T2B 21 Box Jump Over 24/20” 21 D.B Single Arm Thrusters 22/15kg…
Crossfit Skirmish18 August 2021
Stretch & OH Mobility Coach Mike Burgener Snatch Warm Up x 3 Sets Working : on Squat Snatch WOD Elizabeth 2.0 30 Power Snatches 60/40kg Rest 1:00 15 Squat Snatches 60/40kg Rest 1:00…
Crossfit Skirmish17 August 2021
Weightlifting Bias Week 12 – Deload/Test Week Day 1) Warm Up 3rds Ski 300m 10 air squats Barbell warm up Strength 5x3 Snatch – 60% 5x3 OH…
Crossfit Skirmish16 August 2021
Barbell Warm Up 3 sets 10 Barbell Good mornings + 10 Back Squat Weightlifting 12min To establish heavy single Squat Clean WOD 3 Rounds 5:00min Increasing ladder by 1 rep 1- Power clean…
Crossfit Skirmish15 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength Note – this is not EMOM this week Snatch 6x3 – 70% C&J 6x3 –…
Crossfit Skirmish15 August 2021
Running Warm Up Dumbbell Clean & Jerk Tekkers WOD AMRAP 6 Minutes 250m Run 10 Alternating Dumbbell Clean and Jerk 30/22 kg -Rest 3 MInutes- AMRAP 6 Minutes 250m Run 12 Burpee Over…
Crossfit Skirmish13 August 2021
Barbell Warm Up Snatch Deadlift - Muscle Snatch - OHS WOD “Fast Bar 2.0 “ 2 Rounds Max Effort Power Snatch 10 sec - rest 50 sec 20 sec - rest 40 sec 30…
Crossfit Skirmish12 August 2021
Aerobic Capacity Warm Up 250 Easy Pace - 250 Fast Pace - 250 Easy Pace Test Day 2000m Row Gymnastic Warm Up HSPU WOD AMRAP 12 5 Deficit HSPU 4/2” (20/10kg…
Crossfit Skirmish11 August 2021
