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
Weekly Programme at #CrossFit Skirmish
Week 3 Day 1) Warm Up Row 1km Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Snatch 3x7 Power Snatch 3x5…
Crossfit Skirmish14 June 2021
Warm Up 21-15-9 Slow - Fast - Slow Barbell Warm Up Muscle Clean / Hang Power Clean / Front Squat WOD 5 Rounds: 400 Row 7 Power Cleans 7 Hang Squat Cleans 7 Front Squat…
Crossfit Skirmish13 June 2021
HERO Saturday Dynamic Warm Up Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50…
Crossfit Skirmish11 June 2021
Aerobic Capacity with Chris Hinshaw Warm Up Row 6min Goal is to get average pace Part A 3 Sets :60 sec Easy Pace :30 sec Rest :10 sec Sprint Rest 3min Part B…
Crossfit Skirmish10 June 2021
Gymnastic Warm Up EMOM 8 MIN - 10 High Box Stand Up 27/24” - 5 Pull Ups with 10 Sec Negative Down - 5 Roll Up Pistols - 10 HS Shoulder Touches Skill HSPU…
Crossfit Skirmish9 June 2021
Day 2) Warm Up 3rds Ski 500/400m 10 inch worms Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Clean 3x7 Power Clean…
Crossfit Skirmish9 June 2021
Warm Up 3x :30 sec Work front squat down up push press down up Barbell Movements Power Clean Thrusters WOD 3 Rounds: 15 Power Cleans 50 / 35 kg 12 Thrusters 50 / 35…
Crossfit Skirmish8 June 2021
Dynamic Running Warm Up Double Unders Warm Up Conditioning Run 1,600 meters 150 Double Unders Run 1,200 meters 100 Double Unders Run 800 meters 50 Double Unders Run 400 meters
Crossfit Skirmish7 June 2021
Week 2 Day 1) Warm Up Echo Bike Cals 50/40 3 rds strict Cindy Barbell warm up Strength **Build on weights from last week, aim to increase marginally …
Crossfit Skirmish7 June 2021
Warm Up Part a) 1000m Row Part b) T2B Warm Up Strength Build Deadlift to heavy 5 WOD AMRAP 20: 5 Deadlifts 120 / 80 kg 10 T2B 15 / 12 Cal Row…
Crossfit Skirmish6 June 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x3 – 50% EMOM 6mins C&J x3 – 50% Jerk from rack…
Crossfit Skirmish5 June 2021
Hi Dynamic Running Warm Up HERO WOD 3 Rounds for Time 1000 meter Run 40 Air Squats 30 Walking Lunges 20 Burpees RX performed with weighted vest or loaded backpack
Crossfit Skirmish4 June 2021
Barbell Warm Up AMRAP 5 7 Deadlift / 7 Hang Clean / 7 Front Squat / 7 Jerk Weightlifting Clean & Jerk WOD 50 Power Clean & Jerk 60/40kg On the minute 20…
Crossfit Skirmish3 June 2021
Day 2) Warm Up 3rds Echo Bike 20cals Good Morning x10 Empty Bar Barbell warm up Strength Muscle Clean 3x7 Power Clean 3x5 Clean 3x3 Front Squat w/ 5sec…
Crossfit Skirmish3 June 2021
Warm Up 800m Run Strength Strict Press 10-8-6-4-2-4-6-8-10 Rowing Conditioning AC "Hinshaw Mile PR Program 10 Sets 2 Min Row :15sec Rest *Score is total meters accumulated during 10 sets
Crossfit Skirmish2 June 2021
Snatch Warm Up Snatch Pull - Muscle Snatch - OHS Weightlifting Complex Power Snatch + Hang Squat Snatch WOD 30 Power Snatch 40 / 25kg 10 Burpee Over The Bar 20 Power Snatch 50 /…
Crossfit Skirmish1 June 2021
Warm Up Death by Wall Ball EMOM 2-4-6-8-10-12-14-16-18-20-22-24… *Each fresh min increase by 2 reps WOD 5 Rounds 400m Run 60 Double Unders 20 Dumbbell Shoulders To Overhead RX 2x22kg 2x15kg INT Single Dumbbell
Crossfit Skirmish31 May 2021
Weightlifting Bias Week 1 Day 1) Warm Up 3rds Ski 300m 20 Air squats Barbell warm up Strength Muscle Snatch 3x7 Power Snatch 3x5 Snatch 3x3 Overhead…
Crossfit Skirmish31 May 2021
Warm Up 2 x 10 Barbell Good Mornings 6 Barbell Single Leg RDL ( each leg ) Barbell Conditioning EMOM 10 8 Deadlift 10 Bent Over Row Mono Conditioning 3 x Max Distance 2:00 Ski…
Crossfit Skirmish30 May 2021
Dynamic Warm Up 3 Working Set :30 sec Work Scaupular Pull Ups Jumping Lunges Kipping Push Ups High Knees "Murph" For time: RX ( with weighted vest ) 1 mile Run 100 Pull-ups 200 Push-ups…
Crossfit Skirmish28 May 2021
Day 3) Warm Up 3rds Row 2mins Bike 2mins 5 muscle clean 5 strict press 5 muscle snatch 5 BTN press 5 front squat 5 overhead squat Strength Test 1RM (these don’t…
Crossfit Skirmish28 May 2021
Barbell Warm Up Clean Pull , Muscle Clean , Front Squat with 3 Sec Down Weightlifting Clean Cycle ( Week 5 Test Day ) 20 min to establish 1RM Clean WOD On the 4:00 x…
Crossfit Skirmish27 May 2021
