Warm Up 1600m Run Strength Push Press 5 RM WOD FT 30-20-10 D.B Power Snatch Burpee Over D.B 10-15-20 D.B OH Squat T2B RX 22/15kg ITR 15/10 / Burpee / Knee To Elbow
Crossfit Skirmish26 May 2021
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up HS Walk Skill WOD 5 Rounds Max Effort / Distance 2:00 HS Walk / Bear Crawl 2:00 Rope Climb 2:00 Cal Ski
Crossfit Skirmish25 May 2021
Barbell Warm Up Weightlifting Clean Cycle ( Week 5 Day 1 ) Clean Squat 3x3@80% 3x2@90 3x1@100% from 3RM WOD AMRAP 12 “ Chief Ladder “ 1 Rounds of Chief 50 Double Unders…
Crossfit Skirmish24 May 2021
Prep Week 2 On day 3 this week we will test our current strength in the snatch and clean & jerk. For this reason we will not be aiming to exhaust the body in…
Crossfit Skirmish24 May 2021
Snatch Warm Up Gymnastic Drill Double WOD “ Randy with Jackie “ 75 - Power Snatches 35 / 25 kg follow by 1000m - Row 50 - Thrusters 20 / 15 kg 30 -…
Crossfit Skirmish23 May 2021
Warm Up 5 x Rowing Up 100m Strength Sumo Deadlift 3 RM WOD For Time: 500/400m Row 21 Deadlift 21 Push Jerk 500/400m Row 15 Deadlift 15 Push Jerks 500/400m Row 9 Deadlift 9 Push…
Crossfit Skirmish21 May 2021
Day 3 Warm Up Ski 1km Banded pull apart 3x20 Rear delt flye 3x10 – light (for quality) Strength Push press 5x5 Dumbbell Z Press (dumbbell press seated on floor) 4x12 Bent over row…
Crossfit Skirmish21 May 2021
Gymnastic Warm Up Scapular Pull Ups Yoga Push Ups Jumping Lunges DB Seated Press Skill DB Squat Snatch / DB Power Snatch WOD RX 6 Rounds AMRAP 3:00 30 Air Squat 20 Push Ups 10…
Crossfit Skirmish20 May 2021
Barbell Warm Up AMRAP 8 7 Deadlift 7 Muscle Clean 7 Front Squat 7 Strict Press 7 Push Press Weightlifting Clean Cycle ( Week 4 Day 2 ) Power Clean 5x2@90% from 3 rm…
Crossfit Skirmish19 May 2021
Day 2 Warm Up 3rds Ski 500m RDL – Empty bar Inverted Row – Barbell in rack Strength Deadlift 5x5 Front Squat 4x10 WOD 4rds (aim for unbroken and consistent times) Row…
Crossfit Skirmish19 May 2021
Dynamic Warm Up Bring Sally Up With Wall Ball Conditioning RX 2000m Ski 1000m Run With The Ball 120 Wall Balls INT 100 Wall Ball 1000m Run 2000m Ski Midline 2 Sets…
Crossfit Skirmish18 May 2021
Barbell Warm Up Weightlifting Clean Cycle ( Week 4 Day 1 ) 7 Sets of Complex @ 90% from 3RM Power Clean Power Clean - Hang Squat Clean -2 Front Squat WOD 21-18-15-12-9-6-3…
Crossfit Skirmish17 May 2021
Prep Week 1 Use the next two weeks to learn the format and prep your body for the first phase of training which will be weightlifting starting May 31st. Use moderate loads, we are not…
Crossfit Skirmish16 May 2021
Warm Up: a) Toes To Bar Warm Up b) Overhead Warm Up c) Row Intervals WOD For Time: 50 Double-Unders 25 Overhead Squats 50 Double-Unders 35/27 Calorie Row 50 Double-Unders 50 Toes To Bar…
Crossfit Skirmish16 May 2021
Stretch & Mobility Warm Up Tabata : Row Conditioning Row GOLF 1:00 Work / 1:00 Rest 18 Rounds (Holes on a Golf Course) Male. Female. Points. >335m Eagle >295m. -2 >320m. Birdie. >280m. -1…
Crossfit Skirmish14 May 2021
Warm Up Med Ball Cleans Weightlifting Clean Cycle ( Week 3 Day 2 ) Hang Clean Squat 5x3@90% from 3 RM Clean Squat 3x3@90% from 3 RM WOD 50 Wallballs 9 / 6…
Crossfit Skirmish13 May 2021
Warm Up a) Tabata : Bike ( 50-60% effort ) b) Dumbbell Deadlift / Front Squat / Press Movement's Of The Day : Dumbbell Devil Press / Thrusters WOD AMRAP 5:00 15/12 - Cal…
Crossfit Skirmish12 May 2021
Barbell Warm Up Weightlifting Clean Cycle ( Week 3 Day 1 ) Power Clean 5x3@80% from 3RM 3x3@85% from 3RM 3@90% From 3RM WOD Online Quarterfinal Event 3 75 Power Clean 300 Double…
Crossfit Skirmish11 May 2021
Squat Therapy Hips & Ankle Activation Strength Back Squat Waves Week 2 Wave #1: 7 Back Squats 5 Back Squats 3 Back Squats Wave #2: 7 Back Squats 5 Back Squats 3 Back Squats Wave…
Crossfit Skirmish10 May 2021
Gymnastic Warm Up EMOM 5 10 Jumping Lunges / 10 Scapular Pull Ups / 10 HS Shoulder Taps Skill COMP - RX ( Ring / Bar Muscle Ups ) INT - ( Pull Ups )…
Crossfit Skirmish9 May 2021
Building “ Murph “ (Big day 29th May) Dynamic Warm Up WOD 1000m Run 75 Lunges 25 Pull Ups 75 Air Squats 1000m Run 75 Air Squats 25 Pull Ups 75 Lunges 1000m…
Crossfit Skirmish7 May 2021
We are very excited to launch our new schedule and can't wait to get back to it. We have increased the number of WODs per week, but for obvious reasons are limiting numbers to 12…
Crossfit Skirmish7 May 2021
Barbell Warm Up Clean Pull / Hang Clean / Front Squat Weightlifting ( Week 2 Day 2 ) Clean Complex 5x3 @ 85 from 3 RM Squat Clean + Hang Squat Clean WOD AMRAP…
Crossfit Skirmish6 May 2021
