Day 2) Warm Up 3rds Ski 300m 10 air squats 10 single leg RDL Barbell warm up Strength Complex 6x1* * aim for around 80% for all 6 sets…
Crossfit Skirmish11 August 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 2 Working Sets : 20 Monsters Steps 10 Box Step Up 5 Single Leg RDL ( L&R) Gymnastic Warm Up on the Pull Up Bar WOD 6 RD ( AMRAP 3…
Crossfit Skirmish9 August 2021
Weightlifting Bias Week 11 Day 1) Warm Up Row 1k easy EMOM including 0:00 - 5 burpees Barbell warm up Strength Complex 6x1* *aim for around 80%…
Crossfit Skirmish9 August 2021
Stretch & Mobility Warm Up 1000m Row - 2000m Bike WOD EMOM x 40: Minute 1: 12-15 Calorie Row Minute 2: 12-15 Burpees Minute 3: 12-15 Calorie Ski Minute 4: 12-15 DB Snatch…
Crossfit Skirmish8 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 95% EMOM 6mins C&J x1 – 95% Split Jerk 5x1…
Crossfit Skirmish7 August 2021
Running Dynamics Gymnastic Warm Up Pull Up Bar ( Hollow / Arch ) Down Up WOD 1000m Run 21 T2B 9 Burpee To The Bar 800m Run 15 T2B 15 Burpee To…
Crossfit Skirmish6 August 2021
Warm Up :30sec On :30sec OFF (Double Unders) Weightlifting Tekkers OH Squat / Thrusters 3-2-1 WOD AMRAP 8: Buy-In: 800 Meter Ski Time Remaining: 30 Double Unders 15 Thrusters (35 / 25 kg) Rest 4 Minutes…
Crossfit Skirmish5 August 2021
Day 2) Warm Up 3rds Row 300m 10 bent over row – light Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find a…
Crossfit Skirmish5 August 2021
Aerobic Capacity Final Week Warm Up Row Intervals Main Set 10 sets 3:00 min Row Rest 1:00 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish4 August 2021
Deadlift / HSPU Warm Up Tabata: Good Mornings Pike HSPU Deadlift Tekkers WOD 4 Rounds ( Every 4:00) 21 Deadlift 15 HSPU
Crossfit Skirmish3 August 2021
Warm Up 400m Run 16 Alt Dumbbell Snatches 32 Med Ball Cleans Tekkers : Single Dumbbell Devil Press WOD 3 Rounds For Time: 800 Meter Run 50 Wallballs 9 / 6 kg 20 Single…
Crossfit Skirmish2 August 2021
Weightlifting Bias Week 9 Day 1) Warm Up 3rds Row 300m 10 OH squats – PVC or empty bar Barbell warm up Strength Complex 6x1* *aim to…
Crossfit Skirmish2 August 2021
Gymnastic Warm Up Scapular Pull Ups / Double Unders / Down on the Rope Skill Rope Climb WOD “ All the pulls “ 3 Rounds 2:00 Row 2:00 Rope Climb 2:00 Ski 2:00 Pull Ups *Score…
Crossfit Skirmish1 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 90% EMOM 6mins C&J x1 – 90% Jerk with 2sec…
Crossfit Skirmish31 July 2021
Dynamic Running Warm Up Running Conditioning 2-000m Run 10 Rounds of Cindy 1-000m Run RX with weighted west * 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats
Crossfit Skirmish30 July 2021
Barbell Warm UP Macho Man Tekkers Power Clean / Front Squat / Jerk WOD AMRAP 15 10 Lateral Barbell Burpees, 1 RD of "Macho Man" 10 Lateral Barbell Burpees, 2 RD of "Macho Man"…
Crossfit Skirmish29 July 2021
Day 2) Warm Up 3rds Row 300m 10 empty bar push press 10 air squats Barbell warm up Strength Complex 6x1* *aim to build in weight each set and…
Crossfit Skirmish29 July 2021
Aerobic Capacity Warm Up Row Intervals Main Set 9 sets 3:30 min Row Rest 1:30 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish28 July 2021
Running Warm Up 400m Run Barbell Warm Up OH Squat , Push Press WOD 15 OH Squat 200 Meter Run 12 OH Squat 200 Meter Run 9 OH Squat 200 Meter Run 6 OH…
Crossfit Skirmish27 July 2021
Warm Up Deadlift Warm Up: 3 Sets 10 Single Leg Deadlift ( Left / Right ) 20 Monster Walk Strength Testing Week Sumo Deadlift 1RM WOD AMRAP 12 14 Deadlift 100/65kg 7 T2B…
Crossfit Skirmish26 July 2021
Weightlifting Bias Week 9 Day 1) Warm Up 3rds Ski 300m 10 barbell good mornings Barbell warm up Strength Complex 6x1* *aim to build in weight each…
Crossfit Skirmish26 July 2021
Snatch Warm Up Snatch Pull - Hang Muscle Snatch - OH Squat Snatch Tekkers WOD 6 x 3:00min Rounds 2 - Power Snatch 6 - Burpee Over The Bar ( Lateral ) 10…
Crossfit Skirmish25 July 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 85% EMOM 6mins C&J x1 – 85% Jerk Complex 5x1…
Crossfit Skirmish24 July 2021
