Was Warm Up 1000m Run WOD 50 Air Squats 50 Sit Ups 50 Air Squats 50 Sit Ups 50 Air Squats Into 50 Dumbbell Goblet Squats 22/15kg 50 Sit Ups 50 Dumbbell Goblet Squats 25/15kg…
Crossfit Skirmish2 July 2021
Weekly Programme at #CrossFit Skirmish
Snatch Warm Up Working on heavy Power Snatch WOD Isabel ( 30 Power Snatches 60/40kg ) E3MOM 2 Rounds Of Cindy (including 0:00) Cindy 5 Pull ups 10 Push Ups 15 Air Squat
Crossfit Skirmish1 July 2021
Aerobic Capacity Warm Up 6min Row ( recored your average pace ) Main Set 3 Sets 6x (30sec at fast, 30sec at easy) -Rest 3min b/t sets- Sprints 6 Sets 30sec Sprint…
Crossfit Skirmish30 June 2021
Day 2 Warm Up 3rds Row 500m 1 round strict cindy Barbell warm up Strength No foot no hook clean* 6x3 – 70% *Set up with feet in receiving…
Crossfit Skirmish30 June 2021
Warm Up 400m Run - 200m Run Backwards Set Up EMOM 8 Box Jumps 8 Wall Balls 8 DB Snatch 8 Pistol Squats 8 Pull Ups WOD 50 Wall Balls 40 D.B…
Crossfit Skirmish29 June 2021
Warm Up 2 Working Sets 10 Single Leg RDL ( Left ) 10 Good Mornings 10 Single Leg RDL ( Right ) Strength SDHP Work on heavy single WOD AMPRAP 3:00 50 D.U…
Crossfit Skirmish28 June 2021
Day 1 Warm Up 3rds 10 burpees 10 thrusters – empty bar Ski 250m Barbell warm up Strength No foot no hook snatch* 6x3 – 70% *Set up with…
Crossfit Skirmish28 June 2021
Running Warm Up Aerobic Capacity 5 Sets 400m Run Fast ( 3:30 - 3:59 pace ) 400m Run Slow ( 4:30 - 4:59 pace ) Rest 1:00 between sets Barbell Warm Up Thrusters…
Crossfit Skirmish27 June 2021
Day 3 Warm Up 3rds Row 2min Ski 2min Barbell warm up Strength EMOM 6mins Snatch x3 – 65% EMOM 6mins C&J x3 – 65% Jerk recoveries* 3x3,…
Crossfit Skirmish26 June 2021
Warm Up : Row 500 slow pace Snatch Warm Up Weightlifting OH Squat WOD For Time: 9-8-7: Power Snatches Overhead Squats 30/24 Calorie Row 6-5-4: Power Snatches Overhead Squats 30/24 Calorie Row 3-2-1: Power…
Crossfit Skirmish25 June 2021
Barbell Warm Up Muscle Clean / Hang Power Clean / Front Squat Weightlifting Complex : Power Clean - Hang Squat Clean - Front Squat WOD -100 D.U 7 Power Cleans 7 Hang Squat Cleans 7…
Crossfit Skirmish24 June 2021
Day 2) Warm Up 3rds Ski 300m 20 air squats Barbell warm up Strength No foot no hook clean* 6x3 – 65% *Set up with feet in receiving position…
Crossfit Skirmish23 June 2021
Warm Up Row 6:00 ( Recored your average pace ) Main Set 10 Rounds 2:00m Row :15sec Rest This week goal Row 2:00 at fast pace Your fast pace will the average pace from 6:00…
Crossfit Skirmish23 June 2021
Warm Up “ Annie “ 50-40-30-20-10 Double Unders Sit Ups Skill : Toes To Bar WOD 10 Sumo Deadlift High Pull - 50/35kg 15 Burpees Over Bar 20 TTB 15 Burpees Over Bar 10 Sumo…
Crossfit Skirmish22 June 2021
Warm Up ( part a & b ) 400m Run 2 x 10 Deadlift - 6 Power Clean - 4 Jerk ( empty bar ) Weightlifting Clean & Jerk WOD AMRAP 10: 1600 Max…
Crossfit Skirmish21 June 2021
Week 4 Day 1) Warm Up 3rds Row 300m 10 burpees Barbell warm up Strength No foot no hook snatch* 6x3 – 65% *Set up with feet in…
Crossfit Skirmish21 June 2021
Warm Up 2 sets of 5 KB Swings - 5 Goblet Squat - 5 KB Hang Snatches WOD “LADDER UP” AMRAP 10 2 Cal Row 4 KB Goblet Squat 4 Cal Row 6 KB…
Crossfit Skirmish20 June 2021
Day 3) Warm Up Row 500m 3rds Strict Cindy Row 500m Barbell warm up Strength EMOM 6mins Snatch x3 – 60% EMOM 6mins C&J x3 – 60% Jerk…
Crossfit Skirmish19 June 2021
Warm Up 2 Working Sets : 5 Inch Worms / 10 Good Mornings / 15 V-Sits Skill : Toes To Bar / Knees To Elbow WOD For Time: 27 Deadlifts, 27 Toes To Bar, 27 Burpee…
Crossfit Skirmish18 June 2021
Dynamic Running Warm Up 400m Run - 200m Run Backwards Running Conditioning For Time: 50 Wallballs 9 / 6 kg 800m Run 50 Alternating Dumbbell Power Snatches 22.5 / 15 kg 800m Run 50…
Crossfit Skirmish17 June 2021
Aerobic Capacity with Chris Hinshaw Week 3 Warm Up Row 6:00 ( record your average pace ) Main Set (2400m) 8 Rounds 200m Fast 100m Easy *no break Sprints 12 Sets :20 sec Row 1:00…
Crossfit Skirmish16 June 2021
Day 2) Warm Up 3rds Ski 300m 10 single leg RDL Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Clean 3x7 Power…
Crossfit Skirmish16 June 2021
Stretch & Mobility Gluts and Shoulders Activation 2 Sets 6 DB Seated Shoulder Press ( left and right ) 8 DB Bulgarian Split Squats ( left and right ) 10 Scapular Pull Ups …
Crossfit Skirmish15 June 2021
