Barbell Warm Up 12 Bear Complex ( empty bar ) Concentration on Mechanics - Not Speed Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD 3 rounds 15 Barbell / DB…
Crossfit Skirmish15 February 2021
Weekly Programme at #CrossFit Skirmish
Stretch Barbell Warm Up WOD AMRAP 12 15 Hang Power Clean 15 Strict Shoulder Press 15 Overhead Squat * use the light weight
Crossfit Skirmish12 February 2021
Stretch and Mobility WOD 50-40-30-20-10 Reps for Time Burpees Air Squats Push-Ups Sit-Ups *With weighted vest 10/5kg
Crossfit Skirmish11 February 2021
Stretch & Mobility Gymnastic Drills Hollow Plank Wall Walk Up Hollow Rolls Gymnastic Skill HS Hold / HS Walk Midline 5 Sets ( Not for Time ) 10 Candle Stick 5 Inchworm 10m HS…
Crossfit Skirmish10 February 2021
CrossFit Open 2021 30 days to go Warm Up 3 sets :30sec High Knees :30sec Jumping Lunges :30sec Kipping Push Ups Rest :30sec CrossFit Open Prep WOD 21 - 18 - 15 -…
Crossfit Skirmish9 February 2021
Stretch and Mobility Gymnastic Progressions -HSPU -Pistols WOD For Time 500 D.U *Every 2:00 including 0:00 Perform 5 HSPU / 10 HR Push Ups 10 Pistol Squats / 15 Air Squats Midline ( Not For Time )…
Crossfit Skirmish8 February 2021
Weightlifting Warm Up Clean + Split Press Complex DT 12 Deadlift 9 Hang Power Clean 6 Jerk WOD 4 Rounds of DT 2:00 Rest 3 Rounds of DT 1:30 Rest 2 Rounds of…
Crossfit Skirmish7 February 2021
Snatch Workshop 2 Second Week -Analysing First Week -Drills -Supported Exercise
Crossfit Skirmish5 February 2021
Warm Up 7min AMRAP 6 - HR Push Ups 12 - Alt Jumping Lunges 24 - Sit Ups WOD For Time: 3 Rounds: 15 Front Squats 35 Double-Unders 75 Air Squats 3 Rounds: 12…
Crossfit Skirmish4 February 2021
Gymnastic Day Stretch & Mobility Skill a) HSPU ( Negative 3 Sec Down ) b) Single Leg Squats ( Roll Up Pistols ) c) HS Walk ( Wall Walk Up ) Gymnastic Conditioning AMRAP 15min…
Crossfit Skirmish3 February 2021
Stretch & OH Mobility Resistance Band Warm Up 50 Good Mornings 50 Shoulder Press 50 Squats WOD DB / KB / Barbell For Time: 21 Power Snatch , 21 OH Squat 15 Power…
Crossfit Skirmish2 February 2021
Dynamic Warm Up WOD ( With Weighted Vest or BackPack) AMRAP 5 Minutes (0:00-5:00) 12 Burpee 10 Toes to Bar / Candle Stick -1 min rest- AMRAP 5 Minutes (5:00-11:00) 12 HR Push Ups 10…
Crossfit Skirmish1 February 2021
Warm Up ( EMOM 7 ) DB / KB / Barbell 3 Power Clean 3 Press 3 Squat WOD “ The Supper Chief “ 7 Rounds of 3min Amrap 3 Squat Cleans 6 Deficit…
Crossfit Skirmish31 January 2021
Dynamic Warm Up WOD 40-30-20-10 •thrusters DB,KB,BB,Resistant Band •push ups *between RD 20x Biceps curl DB,KB,DB,Resistant Band Mid-line 6min as many rounds possible through 30 Russian twist 30 crunches 30 knew to elbow bicycle
Crossfit Skirmish29 January 2021
Warm Up Unbroken Double Unders 10-20-30-40-50-40-30-20-10 - 10 Air Squats WOD 5 RD Max Effort 1:00 KB / DB Swings 1:00 Burpee Over KB / DB 1:00 Goblet Squat Rest 1:00
Crossfit Skirmish28 January 2021
Warm Up “ Chelsea “ from Home EMOM 7 5 - Under The Table Pull Ups / Ring Rows 10- Push Ups 15 - Air Squats Drills DB / KB Power Snatch and Power Clean…
Crossfit Skirmish27 January 2021
Gymnastic Warm Up Hollow Arch Roll Skill HS Hold / Walk WOD “ Midline “ 3 Rounds 50 Superman Extensions 7m HS Walk / HS Hold 50 V Sit Ups / Sit Ups…
Crossfit Skirmish26 January 2021
Stretch and Mobility Dynamic Warm Up WOD AMRAP 21 50 KB / DB Swings 50 HR Push-ups 50 KB Goblet / DB Front Squats 50 Sit Ups 50 KB / DB OH Lunges 50 Burpees
Crossfit Skirmish25 January 2021
Warm Up HS Hold HR Push Up Double Unders WOD AMRAP 5 100 DU / Singles 10 HSPU AMRAP in remaining time Single DB / KB Thruster -REST 2:00 AMRAP 5 80 DU /…
Crossfit Skirmish24 January 2021
Recovery Day 30-45min Flow Time Stretch / Mobility / Yoga
Crossfit Skirmish24 January 2021
