Weekly Programme at #CrossFit Skirmish
Stretch Barbell Warm Up WOD AMRAP 20 20 Hang Power Cleans 20 Front Squats 20 Push Press 20/15 Calorie Row
Crossfit Skirmish8 April 2021
Dynamic Warm Up WOD “On The Road To Murph “ 1200m Run RX 5 Rounds - INT 3 Rounds 40 Push Ups 60 Squats 1200m Run RX with weighted vest
Crossfit Skirmish7 April 2021
Warm Up 5 x 100m Rowing Up Rowing Conditioning 3 Sets 8 min Max Distance Row Rest 2:00
Crossfit Skirmish6 April 2021
Snatch Warm Up Snatch Technique WOD For Time:p 20 Power Snatches 20 Lateral Barbell Burpees 20 Overhead Squats 20 Lateral Barbell Burpees 20 Squat Snatches
Crossfit Skirmish5 April 2021
Warm Up Tabata “ Double Unders “ Skill Med Ball “ Squat Clean to Shoulder “ WOD 1200m Run 36 Medball Clean 120 Double Unders 900m Run 21 Medball Clean 90 Double…
Crossfit Skirmish4 April 2021
Stretch & Mobility Warm Up Run 400 Run - 400 Backwards WOD 4 Sets EMOM 0:00 - 1:00 15 cal Row 1:00 - 2:00 18 Cal Row 2:00 - 3:00 21 Cal Row…
Crossfit Skirmish2 April 2021
Running Dynamic Warm Up Short Shuttle Sprints Sprints 3 x 100m Rest 5:00 4 x 80m Rest 5:00 5 x 60m Midline 3 x 1:00 Plank Hold 1:00 Hollow Hold Rest 1:00
Crossfit Skirmish1 April 2021
Barbell Warm Up Weightlifting Power Clean and Jerk WOD 4 Rounds (3:00 Per Round) 10 Power Cleans + 20 Jerks In Remaining Time Max Reps : Lateral burpee over the bar Rest 1:00
Crossfit Skirmish31 March 2021
Gymnastic Warm Up Hollow Rolls - Pistol Squats Skill HSPU Pistols Squat WOD ( for time ) 2 - 4 - 6 - 8 -10 - 12 HSPU / HR Push Ups - 30 Double Unders…
Crossfit Skirmish30 March 2021
Dynamic Running Warm Up Running Conditioning WOD 3 Rounds 700m Run 21 KB Swings 14 Burpee
Crossfit Skirmish29 March 2021
Stretch & OH Mobility Gymnastic Warm Up Walk Up - HS Shoulder Taps Skill HS Walk / Hold Midline 3 Rounds 7 -Inch Worms 14 -V-Sits 1:00 Plank Hold
Crossfit Skirmish28 March 2021
Stretch & Mobility Barbell Clean Squat WOD Shuttle Sprints 5,10,15,20,25m 6 Clean Squats @55% Shuttle Sprints 10,15,20,25m 4 Clean Squats @65% Shuttle Sprints 15,20,25m 2 Clean Squats @75%
Crossfit Skirmish24 March 2021
Warm Up Tabata : “ Double Unders ” Barbell Warm Up Front Squat / Push Press WOD 21.3 ? AMRAP 15: 30 Double Unders 15 Trusters 30 Double Unders 15 Toes to Bar RX 42/27kg
Crossfit Skirmish23 March 2021
Running Warm Up Running Conditioning Run 3000/2000m 7min Rest Run 2000/1500m 5min Rest Rest 1000/750m Midline
Crossfit Skirmish22 March 2021
Dynamic Warm Up Options WOD a) Crossfit Open 21.2 Redo WOD b) “Cindy” 20min AMRAP 5 -Strict Pull Ups / Ring Rows 10 -Push Ups 15 -Air Squats
Crossfit Skirmish21 March 2021
Crossfit Open 2021 21.2 = 17.1 WOD For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee…
Crossfit Skirmish19 March 2021
Gymnastic Warm Up Rolling Into Pistols Left / Right Rolling Hollow / Arch Skill Single Leg Squat WOD 1-2-3-4-5-6-7-8-9-10 Power Snatch 20-18-16-14-12-10-8-6-4-2 Pistols
Crossfit Skirmish17 March 2021
Stretch & Mobility Warm Up ” Tabata “ KB Russian Swings Sit Ups WOD AMRAP 14 Max Burpee Every 2 Minutes 7 Toes to Bar / Candle Stick 7 KB Swings 7 Goblet Squats…
Crossfit Skirmish16 March 2021
Dynamic Warm Up Shuttle Sprints 5 x 5,10,15,20,25,30m WOD Murph Preparation ( week 3 ) 400m Run 100 Air Squats 400m Run 80 Air Squats 400m Run 60 Air Squats …
Crossfit Skirmish15 March 2021
Barbell Warm Up AMRAP 7 ( light / empty bar ) 5 Deadlift 5 Power Clean 5 Front Squat 5 Shoulder Press 5 Push Press WOD 5 X 3min Rounds 3 Power Clean 5…
Crossfit Skirmish14 March 2021
