Monday 29.07.2024
Stretch & Mobility
[ Functional Bodybuilding ]
Barbell Standing Twist ( Left & Right ) 3×10
Barbell Bench Press 3×10
Barbell Bent Over Row 3×10
WOD
10 Rd
5 Strict Pull Ups
10 DB Floor Press 25/17kg
15/12 Cal Row
Tuesday 30.07.2024
Barbell Warm Up
Clean & Jerk Tekkers
WOD
5 Rounds
AMRAP 2:00
3 Power Clean
3 Front Squat
3 Jerk
*Add Weight on each round
40/25 50/30 60/35 70/40 80/45kg
Rest 2:00
Wednesday 31.07.2024
Dynamic Warm Up
WOD
EMOM 28
12 Box Jump Over
14/12 Cal Echo Bike
50 D.U
14 Wall Ball
Barbell Club
-Snatch Warm Up
Main Set
Snatch Deadlift + Hang Squat Snatch
7×1@90%
-Clean & Jerk Warm Up
Main Set
Clean Deadlift + Hang Squat Clean & Split Jerk
7×1@90%
Thursday 1.08.2024
Running Dynamic Warm Up
Running Conditioning (6.4km)
4 Sets
900m Run
:45sec Rest
700m Run
Rest 1:30
Friday 2.08.2024
Warm Up 800m Run
Deadlift Tekkers
WOD
AMRAP 9
15-Deadlift 80/55kg
9-T2B
200m Run
— Rest 3:00
AMRAP 7
12-Deadlift 100/65kg
7-T2B
200m Run
— Rest 3:00
AMRAP 5
9-Deadlift 120/80kg
5-T2B
200m Run
Gymnastic
Week 8
Chest To Bar / Bar Muscle Ups
Saturday 3.08.2024
10:00-11:00
Eqology Morning Talk
Dear CrossFit Skirmish Members,
We are thrilled to announce an exclusive opportunity just for you!
🎉 Introducing: Our New Health Concept Event 🎉
At this special event, a small selection of our gym members will dive deep into the world of essential nutrients. We will explore common deficiencies and reveal how bloodwork can provide valuable insights into your health and performance.
🔍 What to Expect:
Essential Nutrients: Learn about the key nutrients that your body needs to thrive.
Common Deficiencies: Discover which deficiencies are most prevalent and how they could be affecting your performance.
Bloodwork Insights: See how bloodwork can unlock crucial information about your health like never before.
💡 Why Attend?
This event marks the introduction of our test based health concept, designed to optimize your micronutrient intake and supercharge your health and performance. Imagine taking your fitness journey to the next level with personalized insights and tailored nutrition strategies!
🚀 Spots Are Limited – Act Fast!
Don’t miss out on being part of our initial rollout. This is a unique chance to gain knowledge and tools that can transform your health and fitness.
📅 Date: 3rd August
🕒 Time: 10:00
📍 Location: CrossFit Skirmish
Secure your spot today and be among the first to unlock the full potential of health and performance.
👉 [Sign Up Here] 👈
Looking forward to seeing you there!
2:00-18:00
Social Summer Gathering
Bring snack to share
Sunday 4.08.2024
Dynamic Warm Up
Conditioning
10-20-30-40-50-40-30-20-10
C2Bike
Row
Shuttle Run
Ski
Gymnastic
Week 8
T2B
