Squat Therapy Back Squat 4-3-2-3-4 WOD AMRAP 12 18 Wall Ball 36 Double Unders 9 Ring Dips
Crossfit Skirmish14 December 2022
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up Scuppular Pull Ups Alt V- Ups with PVC Swings ( Arch / Hollow) Gymnastic Conditioning EMOM 28 9 - C2B Pull Ups 14/12 - Cal Ski 14 - T2B 14/12 - Cal…
Crossfit Skirmish12 December 2022
Barbell Warm Up Muscle Clean, Front Squat, Sotts Split Press Tekkers Clean Squat + Jerk WOD 5 Rounds 5 Power Clean 5 Jerk 5 Front Squat Rest 1:00 RX Bar 50/35
Crossfit Skirmish11 December 2022
Warm Up : HS Hold - Rope Pull Ups - Ski WOD 6 Sets (1 set every 2:30) 16 Shuttle Runs 3 Wall Walk -Rest 5 minutes- 6 Sets (1 set every 2:30) 20/16 Calorie…
Crossfit Skirmish10 December 2022
Partner Warm Up : 6min 250m Row Easy Pace - DB Single Leg Shoulder Press / OH Lunges Partner WOD 1500m Row 50 Synchronised DB OH Lunges 1000m Row 50 Synchronised Wall Balls 500m Row…
Crossfit Skirmish9 December 2022
Snatch Warm Up Barbell :Snatch 3x3@65% 2x2@70% WOD AMRAP 12 6 Hang Power Snatch 45/30kg 9 T2B 12 Box Jump Over 24/20"
Crossfit Skirmish8 December 2022
Dynamic Warm Up Aerobic Capacity EMOM 27 16/14 Call C2B 50 D.U Shuttle Sprints Cool Down
Crossfit Skirmish7 December 2022
Strength Conditioning 10-9-8-7-6-5-4-3-2-1 Bench Press 70/40kg 1-2-3-4-5-6-7-8-9-10 Push Press 60/45kg WOD 4 Rounds 7 Deadlift 120/85kg 4 HSPU Deficit ( 20/15kg plate ) Rest 90sec
Crossfit Skirmish6 December 2022
Warm Up Barbell : Deadlift / Hang Muscle Clean / Front Squat Front Squat : 3-4-5-4-3 WOD 5 Rounds 10 Lateral Burpee Over Bar 5 Power Clean 90/67kg
Crossfit Skirmish5 December 2022
Warm Up : 5 Min Intervals :30 Bike :30 Ski Gymnastic Warm Up : Lat Activation, Hollow Pulls, Chin over the bar Holds WOD 27-21-15-9 Ski Cals - GHD Sit Up -Rest 5:00- 27-21-15-9 Echo Bike - Strict…
Crossfit Skirmish4 December 2022
STRETCH & OHS MOBILITY SNATCH WARM UP WOD "RUNDY +" 75 POWER SNATCH 42/27 EVERY TIME YOU BREAK 50 DU
Crossfit Skirmish3 December 2022
Gymnastic Warmup Hang & HS Drills : Pull Overs and HS Walk Partner WOD AMRAP 24 6 Pull Over 18 GHD Sit Up 36m HS Walk
Crossfit Skirmish2 December 2022
Dynamic Warm Up WOD 25 Wall Balls - 7 Burpee BJO 20 Wall Balls - 7 Burpee BJO 15 Wall Balls - 7 Burpee BJO 10 Wall Balls - 7 Burpee BJO 15 Wall Balls…
Crossfit Skirmish1 December 2022
Back Squat and Shoulder Press Warm Up Strength Ladder 2 Sets: 5 Back Squats + 5 Shoulder Press 100/65 50/30 2 Sets: 4 Back Squat…
Crossfit Skirmish30 November 2022
Warm Up Midline / Shoulders WOD 14/12 Cal Ski 7 Dual DB Snatch 22/15kg 15/13 Row 15 T2B
Crossfit Skirmish29 November 2022
Deadlift HS Push Up Warm Up Single Leg RDL Good mornings HS Hold / Pike HS Push Up Build Deadlift 5-3-5 WOD 21 Deadlift 100/70kg 15 Burpee Over The Bar 9 SHSPU 15 Burpee…
Crossfit Skirmish28 November 2022
Warm Up Echo Bike / Barbell Clean Squat WOD 4 Sets: AMRAP 2:00 15/12 Calorie Echo Bike 12 Front Squats 70/45kg Max Bar Muscle Ups REST 3:00
Crossfit Skirmish27 November 2022
Warm Up Single Under - Med Ball Clean WOD 5 sets ( New Set every 3 Minutes ) 100 Double Unders 30 Wall Balls
Crossfit Skirmish26 November 2022
Warm Up : A] 5 Min Ski / Bike or Row B] 5 Min Barbell Snatch & OH Squat Team 3 WOD 0:00-3:00 Power Snatch ( 1 working , 2 resting ) 3:00-6:00 Synchro…
Crossfit Skirmish25 November 2022
Aerobic Capacity RPE5-6 1200m Row or Ski 4 Min Echo Bike -Rest 1:00- RPE 6-7 900m Ski or Row 3 Min Echo Bike -Rest 1:00- RPE 7-8 600m Row or Ski 2 Min Echo Bike…
Crossfit Skirmish24 November 2022
Barbell Warm Up Tekkers : Thrusters WOD 50 Deadlifts 40 Shoulder to Overhead 30 Front Squats 20 Power Cleans 10 Thrusters RX 60/40kg
Crossfit Skirmish23 November 2022
Gymnastic Warm Up Progressions : HSPU / BMU WOD 3 BMU / C2B 6 HSPU / Pike Push Ups 9 KB Swings 32/24kg
Crossfit Skirmish22 November 2022
Warm Up : Barbell Good Mornings , Strict Press , Single Leg RDL Resistance Band Monster Walk , Duck Walk , Broad Jumps Strength 12 Min Establish Heavy Back Squat 10 Min Establish Heavy Strict…
Crossfit Skirmish21 November 2022
