Gymnastic Warm Up 7min Scapular Pull Ups Wall Walk Up Hollow — Arch WOD For Time: 15-12-9: HSPU / HR Push Ups Pull Ups / Jumping Pull Ups 200 Double-Unders / Singles 12-9-6: HSPU /…
Crossfit Skirmish24 November 2020
Weekly Programme at #CrossFit Skirmish
Stretch & Mobility WOD ( COMP ) 30 Power Cleans 50/35 30 Toes to Bar 30 Burpee Over The Bar 30 Shoulder to Overhead 50/35 30 Burpee Over The Bar 30 Toes to Bar 30…
Crossfit Skirmish22 November 2020
Snatch Warm Up Weightlifting Snatch Complex 5 sets : Snatch Pull , Hang Power Snatch , Snatch Balance WOD COMP & RX AMRAP 12: 25 Double-Unders 9 Toes to Bar 25 Double-Unders 9 Hang Squat…
Crossfit Skirmish20 November 2020
Warms Up Tabata “ Back Squat “ 20/15kg Strength Back Squat ( week 4 ) warm up to 80% from 1rm 1-1-1-1-1-1-1-1-1-1 @85-90% WOD 1500m Row 50 Air Squat 1000m Row 50 Air Squat 500m…
Crossfit Skirmish19 November 2020
Gymnastic Warm Up Wall Walk Up HS Shoulder Touches Hollow Rocks Skill HS Walk / HSPU WOD COMP 5 x AMRAP 4:00, rest 4:00 15m HS Walk 10 SHSPU Max Reps Burpee in remaining…
Crossfit Skirmish18 November 2020
Barbell Warm Up Weightlifting 15m Establish single heavy COMP & RX Clean Squat INT Power Clean WOD 200 Double Under’s 100 Power Cleans 50 Chest to Bar COMP 60/40kg RX 50/35kg / Pull Ups INT 35/25kg…
Crossfit Skirmish17 November 2020
Stretch and Mobility Hips Warm Up : Monster Walk Jumping Lunges Inch Warm Strength Deadlift ( Week 4 ) 6x3@90% from your last week 3RM WOD EMOM 20 Odd : 20 cal…
Crossfit Skirmish16 November 2020
Warm Up 7min : Box Step Up Push Press Scapular Pull Ups Front Squat WOD Comp / Rx For Time: 400m Row , 40 Wallballs (9 / 6 kg) 400m Row , 40 Power…
Crossfit Skirmish15 November 2020
Barbell Warm Up WOD (AMRAP 12 ) 12 Burpee Over The Bar 9 Deadlifts 7 Hang Power Clean 5 Push Jerks Comp - 70 / 47kg RX - 60/40kg INT 40/25kg Gymnastic Benchmark ( Optional…
Crossfit Skirmish13 November 2020
Warm Up Squat Therapy Tabata : Squats / Reverse Lunges Strength Back Squat ( Week 3 ) 12-10-8-6-4 12@60% 1RM Back Squat 10@65% 1RM Back Squat 8@72% 1RM Back Squat 6@78% 1RM Back Squat 4@83%…
Crossfit Skirmish12 November 2020
Stretch & Mobility Conditioning On the 5:00 x 6 Rounds: 350m/250m Ski 350m/250m Row 50 Double Under’s / 100 Singles
Crossfit Skirmish11 November 2020
REMEMBRANCE DAY 11.11.2020 Stretch & Mobility Warm Up 7min ( Steady Pace ) KB Swings Pull Ups KB Goblet Squat Push Ups WOD AMRAP 18 minutes. 11 Hang Power KB Snatches…
Crossfit Skirmish10 November 2020
Warm Up Barbell : Back Extensions , Stiff Leg Deadlift Gymnastic : HS Hold , Hollow Rocks WOD 0-7min 3RM Deadlift 7-14min 1RM HSPU On 15min Perform “Diane” 21-15-9 Deadlift HSPU Follow by : 9-15-21…
Crossfit Skirmish9 November 2020
a) Running Warm Up b) Barbell Warm Up Power Snatch Power Clean & Jerk WOD 10 Min Window: 1600 Run, Max Clean and Jerk 3 Min Rest 9 Min Window : 1000m Run, Max Power…
Crossfit Skirmish8 November 2020
Stretch Barbell Warm Up ( Comp ) Part A For Time, with a 30:00 Time Cap: 300 Double-Unders 2,000m Row 100 Bar-Facing Burpees Part B In Time Remaining until the 30:00 Cap: Build to a 1RM…
Crossfit Skirmish6 November 2020
Squat Therapy Strength Back Squat ( Week 2 ) 10 – 8 – 6 – 4 – 2 10 @65% back squat 1RM 8 @72% back squat 1RM 6 @78% back squat 1RM 4…
Crossfit Skirmish5 November 2020
Gymnastic Warm Up Hollow Hold HS Shoulder Touches Plank Hold Skill HS Walk WOD Gymnastic Stamina COMP 5 Rounds: 250m Row 25' Handstand Walk 5 Bar Muscle-Ups 25' Handstand Walk RX 4 Rounds: 250m Row…
Crossfit Skirmish4 November 2020
Barbell Warm Up Strength Deadlift 3x3 @75% 3x2 @80% WOD For Time: 30-20-10 Deadlifts Box Jump Overs Directly into... 10-20-30: Kettlebell Swings Burpee COMP 100/65kg 24/20” into 32/24kg RX 90/55kg 24/20” into 32/24kg INT 70/45 24/20” into…
Crossfit Skirmish3 November 2020
Conditioning Bike / Ski / Row ( in any order ) 10 Working Sets Each Station :45sec work :15sec rest 2:00 rest between changing stations
Crossfit Skirmish2 November 2020
Stretch Mobility Squat Therapy WOD COMP 21 Front Squats (70 kg/48 kg) 42 Single Arm Alternating DB Snatches (22kg/15kg) 800m Run 15 Front Squats (84 kg/61 kg) 30 Single Arm Alternating DB Snatches (22kg/15 kg)…
Crossfit Skirmish1 November 2020
Stretch and Mobility WOD “Active Recovery” 5 Rounds: 1 Minute Double Under’s 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (24 / 16 kg) 1 Minute Rest
Crossfit Skirmish30 October 2020
Warm Up Good mornings Stiff Leg Deadlift Strength Deadlift 5-3-1-1-1 ( Working on heavy single ) WOD 5 Rounds 12 - Deadlift 12 - Face Burpee Over The Bar 12 - Wall Balls COMP 100/70kg…
Crossfit Skirmish29 October 2020
Today, Thursday 29th October 2020, the Scottish Government announced that we should remain under Tier 3 restrictions for just over another week - until Friday 13th November. Although really disappointing, Nicola Sturgeon did note that regions…
Crossfit Skirmish29 October 2020
