WEIGHTLIFTING SNATCH WORKSHOP ( Week 1 ) Introduction Mechanics Analysation Break 15min Drills Supported Exercises
Crossfit Skirmish22 January 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 50 Resistance Band Good mornings 50 Resistance Band Shoulder Press 50 Resistance Band Squats Drills Dumbbell Squat Clean & Jerk Dumbbell Snatch WOD 10 Rounds 3 - DB Squat Snatch Left…
Crossfit Skirmish20 January 2021
Gymnastic Warm Up 9 min rotate the movements 4 -Wall Walk Up 8 -HS Shoulder Touches 16 -Hollow Rocks Skill HSPU SHSPU Gymnastics Conditioning For Time: 25 Strict Handstand Push-Ups 50 Kipping Handstand Push-Ups…
Crossfit Skirmish19 January 2021
Warm Up Double Under’s Challenge 1min Max Effort Double Under's WOD For Time 21-20-19-18-17-16-15......1 KB Swings / Backpack Swings 1-2-3-4-5-6-7-8-9......21 Burpee *Every 3:00 including 0:00 Perform 75 Double / Single Under’s
Crossfit Skirmish18 January 2021
Stretch & Mobility Movments Dumbbell / Barbell “ Hang Clean “ WOD EMOM 20 / AMRAP 20 5 Deadlift 5 Hang Power Clean 5 Front Squat Midline 3x 7 Inch Warm :45 sec Hollow Hold…
Crossfit Skirmish17 January 2021
Dynamic Warm Up Loredo Six rounds for time 24 squats 24 pushups 24 walking lunge steps Run 400 meters *Comp with weighted vest
Crossfit Skirmish15 January 2021
Warm Up :Tabata x 2 Pull-Ups Push-Ups Sit-Ups Down Up Skill From Home: Pull Ups Door Pull Up Table Row Door Knob Row Upright Row Prone Overhead Press https://youtu.be/oCXIX6BNKCY WOD For Time 100 Pull-Ups…
Crossfit Skirmish14 January 2021
Warm Up “ Annie Variation “ 3 Rounds 30 Double Under’s 15 Hollow Rocks Skill DB / KB Squat Snatch WOD On the 5:00 x 4 Rounds: 20 Alternating DB / KB PVC Pipe Squat…
Crossfit Skirmish13 January 2021
Gymnastic HSPU+ HS hold Warm up: 1. Stretch 2. 3 RD (not for time) 3-5x Hollow Push Ups …
Crossfit Skirmish12 January 2021
Weightlifting Snatch Warm Up ( Coach Burgener ) 4 x Snatch Drill Snatch Complex EMOM 15 5 Power Snatch + 5 Hang Squat Snatch + 5 OHS
Crossfit Skirmish11 January 2021
Dynamic Warm Up DU - Jumping Lunges WOD 4 Rounds 1:00 Ground to overhead ( backpack or dumbbell ) 1:00 Overhead Revers Lunges ( backpack or dumbbell ) 1:00 Burpee over ( backpack or dumbbell…
Crossfit Skirmish10 January 2021
Gymnastic Warm Up 10min Working on steady pace Rolling in to single leg squat HS Hold Yoga Push Ups Skill HS Hold ( Week 3 ) WOD 21- HSPU / HR Push Ups 50 -…
Crossfit Skirmish8 January 2021
OH Mobility Coach Burgener Snatch Warm Up https://youtu.be/Y5YFU_iuwJ4 Squat Snatch Drills ( PVC Pipe ) EMOM 30 5 Squat Snatch Focus : good mechanics safe movement quality not speed
Crossfit Skirmish8 January 2021
Stretch Skill HS Hold WOD Tabata Squat ( 8 Rd :20sec Work :10sec Rest) Rest 1:00 Push Ups (8 rounds :20sec Work :10sec Rest) Rest 1:00 D.U (8 rounds :20sec Work :10sec Rest) Rest 1:00…
Crossfit Skirmish7 January 2021
Stretch & OH Mobility Gymnastics WOD 17min AMRAP 2 Wall Walk Up - 10 HS Shoulder Touches * On the min 0,5,10 perform 20 pistols / squats Cool Down Rom WOD
Crossfit Skirmish6 January 2021
Warm Up Double Unders 5-7min HSPU 7-10min ( working on good form ) WOD 12 Rounds 9 Backpack Thrusters 35 Double Unders *Every 3rd Min perform including 0:00 5 HSPU / 10 HR Push Ups
Crossfit Skirmish4 January 2021
Warm Up “Tabata” Plank Shoulders Touches Hollow Rocks Skill HS Hold ( Week 2 ) WOD 3 min AMRAP 2 Air Squats + 2 Revers Lunges + 2 Burpee 1 min Rest 5 min…
Crossfit Skirmish3 January 2021
WOD “12 MONTH 2020” January 30 Backpack Squats + 30 D.U February 29 Backpack Swings + 29 D.U March 31 Push Ups + 31 D.U April 30 Backpack Sumo Deadlift High Pull + 30 D.U…
Crossfit Skirmish31 December 2020
Gymnastic Warm Up Skill HS Hold ( working on progression ) WOD 2 Rounds 50 Air Squats 25 Push Ups 100 Revers Lunges 25 Push Ups 50 Air Squats * Rest 5:00 min Between Rounds…
Crossfit Skirmish30 December 2020
Warm Up 21-15-9 Air Squats Sit Ups WOD 100 Yoga Push Ups 300 Double Unders 100 Sit Ups Midline 5min Plank Hold
Crossfit Skirmish29 December 2020
Gymnastic Warm Up HS Hold ( Of the wall ) Plank Hollow Hold HS Hold ( From the floor ) Hollow Rocks New Year Challenge Building HS Hold ( Away from the wall )…
Crossfit Skirmish28 December 2020
