Barbell Warm Up : Front Squat / Bench Press / Deadlift Strength WOD AMRAP 6min 50-Front Squat (70/50) 35-Front Squat (90/60) Max Reps (110/70) Rest 3:00 AMRAP 6min 50-Bench Press (60/40) 35-Bench Press…
Crossfit Skirmish5 February 2023
Weekly Programme at #CrossFit Skirmish
Warm Up :5min 20m Bear Crawl 10 Box Step Up 5 Power Snatch Snatch Tekkers : EMOM 6 10-12 Power Snatches WOD RX AMRAP 15 3 Wall Walks 12 Power Snatches 35/25kg 15 Box jump-overs…
Crossfit Skirmish3 February 2023
Dynamic Warm Up TEAM 3 WOD 3 Round 0-3min DB Power Snatch Synchro (2x22/15kg) 3-6min Partner Burpee Over the Bar Synchro 6-9min Cal Echo Bike 1min Rest
Crossfit Skirmish2 February 2023
Warm Up Ev 50 Single Under Un 25 Double Under Gymnastics : Pull Ups / C2B WOD 5 Sets 35 Double Unders 10 Trusters 35 Double Unders 10 C2B Pull Ups RX 50/35kg
Crossfit Skirmish1 February 2023
Dynamic Warm Up Conditioning 8:00 Ski - Rest 1:00 - 8:00 Bike - Rest 1:00 - 8:00 Row - Rest 1:00 4:00 Ski - Rest :30 - 4:00 Bike - Rest :30 - 4:00 Row
Crossfit Skirmish31 January 2023
Barbell Warm Up ( 5min ) You Go I Go Bear Complex ( light ) Power Clean / Front Squat / Push Press / Back Squat / Push Press Partner WOD 20-18-16-14-12-6-4-2 Back Squat 120/80…
Crossfit Skirmish30 January 2023
General Warm Up Inch Worms / Lunges / Partner WheelBarrows Bench Press 10 RM WOD 6 Rounds AMRAP 3 6 Dumbbell Bench Press (2x30/20kg) 12 T2B Max Cal Ski in remaining time Rest 2:00
Crossfit Skirmish29 January 2023
Warm Up EMOM 6 Even Min :25 Double Unders Un Min : 50 Single Unders Dumbbell Warm Up : Single Arm DB Snatch Front Rack Lunges OH Lunges WOD 5 rounds for time of: 50…
Crossfit Skirmish28 January 2023
Warm Up : 6min AMRAP 250m Row 10 Good Mornings 10 Med Ball Cleans :30sec HS Hold Developing HSPU & Row 3min AMRAP 8 strict hspu (10sec handstand hold + 10 pushups)] 10 cal row…
Crossfit Skirmish27 January 2023
Dynamic Warm up Conditioning 4 Rounds 2:00 Max Cal Ski 2:00 Max Shuttle Runs Rest 1:00 Between Rounds Cool Down RomWod
Crossfit Skirmish26 January 2023
Squat Warm Up Back Squat 10RM WOD 15-12-9 Dumbbell Thrusters (2×22/15kg) C2B Pull Up Dumbbell Box Step Up (2×22/15kg) (24″/20″)
Crossfit Skirmish25 January 2023
Warm Up Part a) x100 Single Unders PVC Pipe Burgerner Warm Up Warm Up Part b) x10 Double Unders x5 High Hang High Pulls x10 Double Unders x5 High hang muscle snatch x10…
Crossfit Skirmish24 January 2023
Shoulder Mobility Warm Up : Ski / Row WOD 4 Sets AMRAP 3 Minutes 12 Bench Press 60/40kg 12/10 Calorie Row -Rest 1 Minute b/t sets- 4 Sets AMRAP 3 Minutes 12 DB Power Jerk…
Crossfit Skirmish23 January 2023
Bike Intervals 5 Sets :30/60 Barbell C&J WOD 5 Rounds 21 / 18 Cal Bike 3 Clean & Jerk 80/55kg 15 Bar Facing Burpee *New set every 4:00
Crossfit Skirmish22 January 2023
Dynamic Warm Up Conditioning 7:00 Max Distance Row -rest 1 minute- 7:00 Max Distance Bike Erg -rest 1 minute- 7:00 Max Distance Ski Erg Cool Down ROMWOD
Crossfit Skirmish21 January 2023
Warmup: Deadlift x10 with empty bar x30 Jumping Jacks x5 Tempo Pushups (5 seconds down, up fast) Deadlift x8 with 40/25 x10 Jumping Air Squats x5 Tempo Pushups (3 seconds down, up fast) Deadlift x6…
Crossfit Skirmish20 January 2023
Gymnastic Warm Up Drills HS Walk WOD 5 RD (AMRAP 2:00) 3 Wall Walk 6 Devil Press 2x22/15 9 HSW Rest 2:00 Cool Down “ROM WOD”
Crossfit Skirmish19 January 2023
Warm Up Deadlift With 5 Sec Pause Deadlift 1 RM WOD 3 Rounds 30 Front Squats (42/27kg) 90 Double Unders 30 Pull Ups -rest 2 minutes between-
Crossfit Skirmish18 January 2023
Dynamic Warm Up Part a) Ascending Ladder for 10min 1 Power Clean + 1 Push Press + 1 Lateral Barbell Burpee 2 Power Cleans + 2 Push Press + 2 Lateral Barbell Burpees 3 Power…
Crossfit Skirmish17 January 2023
Shoulder Mobility Accessory Work 3 Sets 5 Single Arm Seated Shoulder Press (L&R) 10 Scapular Lat Activation 5 Heavy Bent Over Row Bench Press 1RM Partner WOD 3 Round 36 T2B 22 DB…
Crossfit Skirmish16 January 2023
Back Squat Warm Up Hips / Ankle Flexibility Establish 1RM Back Squat WOD 5 Rounds EMOM 18 Hurdle Jumps (24″, 18″) 15 /13 Cal Row 12- 20m Shuttle Runs
Crossfit Skirmish15 January 2023
Dynamic Warm Up WOD Tabata This! Tabata Ski Rest 1 minute Tabata DB Reverse Lunge Rest 1 minute Tabata Echo Bike Rest 1 minute Tabata DB Power Snatch Rest 1 minute Tabata GHD Sit Up…
Crossfit Skirmish14 January 2023
Warm Up : 6 Sets :30 sec On :30 sec Off Row / Front Squat / Row / Push Press Partner a ) Starts on the Row Partner b ) Empty Barbell Tekkers :…
Crossfit Skirmish13 January 2023
