Stretch & OH Shoulders Mobility Warm Up KB Push Press - OH Lunges 400m KB Waiter Walk WOD “ Unknowing “ 600m Ski 600m Row 1200m Bike 400m KB Waiter Walk 24/16kg …
Crossfit Skirmish24 July 2021
Weekly Programme at #CrossFit Skirmish
Warm Up Run 400m Run 200 backwards Barbell Warm Up Front Squat WOD AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (50 / 35kg) 6 Burpee Box Jump…
Crossfit Skirmish21 July 2021
Day 2) Warm Up 3rds Ski 300m 10 air squats 10 thrusters – empty bar Barbell warm up Strength Complex 6x1* *aim to build in weight each set…
Crossfit Skirmish21 July 2021
Warm Up “Tabata” Double Unders Empty Bar Push Press Gymnastics Bar Muscle Ups / Pull Ups WOD For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups / Pull Ups Directly Into...…
Crossfit Skirmish20 July 2021
Aerobic Capacity Warm Up 4:00 Row Main Set 8 sets 4:00 min Row Rest 2:00 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish19 July 2021
Week 8 Day 1) Warm Up 3rds Row 300m 10 air squats 10 burpees Barbell warm up Strength Complex 6x1* *aim to build in weight each set and…
Crossfit Skirmish19 July 2021
Running Warm Up & Barbell Warm Up Weightlifting Clean WOD 21min Time Cap 3-000m Run Max Reps Clean Squat RX 80/55kg
Crossfit Skirmish18 July 2021
Dynamic Running Warm Up HERO WOD 5 RFT 500m Run 30 Walking Lunges 20 Push Ups 10 Pistol Squats RX wearing weighted west
Crossfit Skirmish16 July 2021
Warm Up Hollow Rocks / Jumping Lunges WOD AMRAP 20: 30 Wallballs (9 / 6 kg) 20 Toes to Bar 10 Box Jump Over 30/24” Midline 2 Sets ( not for time ) 5…
Crossfit Skirmish15 July 2021
Warm Up 1000m Run Singles Under WOD CONDITIONING 2 Sets Tabata Calorie Bike (8 rounds) - Rest 2:00 - Tabata Double Unders (8 rounds) -Rest 2:00 - Tabata Calorie Ski (8 rounds) -Rest 2:00-…
Crossfit Skirmish14 July 2021
Day 2) Warm Up 3rds Row 300m 10 good morning 10 empty bar thruster Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find…
Crossfit Skirmish14 July 2021
Warm Up 2 Working Sets 5 Single Leg RDL ( left & right ) 10 Good Mornings Strength Sumo Deadlift 5RM WOD "U Can't Touch This" For Time: 21 Deadlifts, 200 Meter Run 21…
Crossfit Skirmish13 July 2021
Warm Up 500m Run Easy Pace ( between 5:00 - 6:00 ) 500m Run Fast Pace ( between 4:00 - 5:00 ) 500m Run Easy Pace ( between 5:00 - 6:00 ) WOD Outside 5…
Crossfit Skirmish12 July 2021
Week 7 Day 1) Warm Up 3rds Row 300m 10 burpees Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find a heavy…
Crossfit Skirmish12 July 2021
Gymnastic Warm Up Scapular Pull Ups H.R Push Ups Tempo Air Squats (3-1-3) Weightlifting Clusters WOD Part A and B , For Time: 3 Rounds of "Cindy" 12 Clusters 60 / 40kg…
Crossfit Skirmish11 July 2021
Warm Up 15 - 10 - 5 Wall Balls Down Up Weightlifting 10min Working on Heavy single Thruster WOD 4 Rounds (Every 4:00) 21 / 19 Cal Ski 15 Thrusters 40/25kg 9 Burpee Over…
Crossfit Skirmish9 July 2021
Barbell Warm Up Deadlift - Muscle Clean - Push Press Weightlifting Clean & Jerk Fast Lift 2 Rounds Max Effort Power Clean 10 sec - rest 50 sec 20 sec - rest 40…
Crossfit Skirmish8 July 2021
Warm Up 3rds Ski 300m 10 single leg RDL (each leg) Barbell warm up Strength No foot no hook clean* 6x3 – 75% *Set up with feet in receiving position…
Crossfit Skirmish8 July 2021
Aerobic Capacity Warm Up Row 6:00 ( establish your average pace ) Main Set 3 Sets 3x (300m at faster, 60sec recovery row) -Rest 2min b/t sets- Sprints 10 Sets 10sec Sprints -Rest 1m b/t…
Crossfit Skirmish7 July 2021
Warm Up 2 Sets 10 Good Mornings 5 Single Leg RDL ( left & right ) Strength 3x10 Sumo Deadlift WOD 6 Round (2:00 per round) 5 C2B Pull Ups 25 Double Unders…
Crossfit Skirmish6 July 2021
Warm Up 500m Ski — 20 Yoga Push Ups 1000m Bike — 20 Squats Skill Dumbbell Hang Squat Clean Dumbbell Split Jerk WOD 50-40-30-20-10 Cal Ski 10 - Dumbbell Split Jerk Rest 5:00 10-20-30-40-50…
Crossfit Skirmish5 July 2021
Day 1 Warm Up 3rds Row 300m 10 Good morning – empty bar 10 air squats Barbell warm up Strength No foot no hook snatch* 6x3 – 75% *Set…
Crossfit Skirmish5 July 2021
Gymnastic Warm Up : -Toes To Bar Barbell Warm Up : -Power Snatch WOD 2 Rounds: 500 Meter Row, 25 Power Snatches 500 Meter Row, 25 Toes To Bar 500 Meter Row, 25…
Crossfit Skirmish4 July 2021
