Stretch & Mobility Conditioning Ski 3500m - 175 Double Unders Row 3500 - 175 Double Unders
Crossfit Skirmish5 May 2021
Weekly Programme at #CrossFit Skirmish
Barbell Warm Up Weightlifting ( Week 2 Day 1 ) Clean Cycle 5x3 Power Clean @85% from 3RM WOD AMRAP in 3 minutes 3 Power Cleans 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat…
Crossfit Skirmish3 May 2021
Stretch and Mobility Strength 3 RM Deadlift WOD AMRAP 15: 60 Double-Unders 30 Wallballs 15 Deadlifts COMP 120 / 80 kg RX 100 / 65 kg INT 70 / 40 kg
Crossfit Skirmish2 May 2021
Dynamic Running Warm Up Tabata : Double Unders WOD “ Triple Three “ 3000m Row 300 Double Unders 3mile Run Intermediate Option 2000m Row 300 Singles 1mile Run
Crossfit Skirmish30 April 2021
Barbell Warm Up Deadlift / Clean Pull / Hang Power Clean / Front Sq Week 1 Day 2 Clean Complex Hang Power Clean + Squat Clean 5x3@85% from 5RM WOD 30 Power Cleans…
Crossfit Skirmish29 April 2021
Gymnastic Warm Up HS Hold Hollow Rocks Roll Up Pistols Skill HS Walk HS Push Ups Gymnastic Conditioning 5 Rounds 15 HSPU / Box HSPU 15m HS Walk / 30m Bear Crawl 15 Pistols…
Crossfit Skirmish28 April 2021
Snatch Warm Up Weightlifting : 12min Building Heavy Single Power Snatch WOD AMRAP 25: 15/12 Calorie Assault Bike / Bike 1 Round of "Cindy" 3-6-9-12-15... Power Snatch * 1 Round of "Cindy": 5 Pull-Ups…
Crossfit Skirmish27 April 2021
Squat Therapy Back Squat Waves Wave #1: 7 Back Squats 5 Back Squats 3 Back Squats Wave #2: 7 Back Squats 5 Back Squats 3 Back Squats Wave #3: 7 Back Squats 5 Back…
Crossfit Skirmish26 April 2021
5 Weeks Clean Cycle (Week 1 Day 1) Barbell Warm Up Deadlift , Clean Pull , Muscle Clean , Front Squat Weightlifting : Power Clean Find 3 RM Power Clean Follow Up 3x3 @80% from 3 RM…
Crossfit Skirmish25 April 2021
Running Warm Up Barbell Thrusters WOD Conditioning 800m Run 50 Thrusters 30 Burpee Over The Bar 600m Run 30 Thrusters 20 Burpee Over The Bar 400m Run 10 Thrusters 10 Burpee…
Crossfit Skirmish23 April 2021
Stretch & Mobility Dynamic Warm Up WOD 6 Rounds Max Calorie / Reps 1:00 Bike 1:00 Air Squats Rest 2:00 6 Rounds Max Reps / Calorie 1:00 Push Ups 1:00 Ski…
Crossfit Skirmish22 April 2021
Stretch Snatch Warm Up Snatch Tekkers : Hang / Power Snatch & Overhead Squat WOD 8 Min AMRAP 200m Row 5 Power Snatch -Rest 2 Min- 8 Min AMRAP 200m Row 7 Hang Power Snatch -Rest…
Crossfit Skirmish21 April 2021
Stretch Running Dynamic Warm Up Conditioning 5km Run
Crossfit Skirmish20 April 2021
Warm Up Run 700m Skill DB Single Arm Devil Press WOD 5 Rounds For Time: 10 Single Dumbbell Front Rack Lunge 20 Wallballs 9 / 6 kg 10 Single Dumbbell Front Rack Lunge 10 Single…
Crossfit Skirmish19 April 2021
Stretch & Warm Up Conditioning EMOM Cal Cal Bike / Row / Ski / Shuttle Sprint Min 1 :15/13 Cal Min 2 :17/15 Cal Min 3 :19/17 Cal Min 4 : max reps double…
Crossfit Skirmish18 April 2021
Dynamic Warm Up WOD 50 Cal Row 50 D.B Power Snatch 50 Burpee Rest 1:00 35 Cal Row 35 D.B Power Snatch 35 Burpee Rest 1:00 15 Cal Row 15…
Crossfit Skirmish16 April 2021
Stretch & Mobility WOD 700m Run 75 Wall Balls 900m Run 75 Wall Balls 1200m Run
Crossfit Skirmish15 April 2021
Warm Up a) Speed Rope 5min Double Unders b) Barbell Snatch Warm Up WOD AMRAP 5: 500/400m Row Buy-In, Into Max Rounds: 30 Double-Unders, 5 Squat Snatches Rest 5:00 AMRAP 5: 500/400m Row Buy-In,…
Crossfit Skirmish14 April 2021
Building Murph WOD 1200 Run 100 Ring Rows 120 Push Ups 150 Air Squats 1200 Run RX with weighted vest
Crossfit Skirmish13 April 2021
Warm Up 800m Run Barbell Cycle Front Squat / Push Press Thrusters / Clusters WOD 10 Rounds ( Every 2:00 ) 10 Thrusters 8 Burpee Over The Bar
Crossfit Skirmish12 April 2021
Midline 3 Sets 7 - Inch Worms 14 - V Sit 1:00 Plank Hold Running Conditioning 5 Rounds 350m Run 21 KB Swings 75 Double Unders
Crossfit Skirmish11 April 2021
