Snatch Warm Up Tekkers Snatch Complex EMOM 10 Power Snatch + Squat Snatch WOD 6 sets ( Every 3 minutes) 12/10 Calorie Echo Bike 7 Devil Press (2×25/17)
Crossfit Skirmish28 August 2022
Weekly Programme at #CrossFit Skirmish
Warm Up Ski into Echo Bike Barbell WOD 3 Rounds 15 Cal Ski 9 Jerk 60/40kg 3 Rounds 12 Cal Assault Bike 6 Squat Clean 60/40kg Rest 2:00
Crossfit Skirmish25 August 2022
Dynamic Running Warm Up HS Warm Up Running Conditioning 800m Run 21 KB Swings 15m HS Walk / 5 Wall Walk RX 32/24kg ITR 24/16kg
Crossfit Skirmish24 August 2022
Warm Up 5 Sets :20sec Single Unders , :20 sec Double Unders :20 sec Rest Hang Power Snatch Tekkers WOD 6 Rounds 6 Hang Power Snatch 45/32kg 36 Double Unders Max Reps : Burpee…
Crossfit Skirmish23 August 2022
Front Squat Mobility Warm Up Empty Bar Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between Sets WOD EMOM 10 Even Minute : Max Cal Row Uneven Minute : Max Reps…
Crossfit Skirmish22 August 2022
Dynamic Warm Up Tekkers Double DB Snatch / Burpee Pull Up WOD 35 Wall Balls 25 Double Dumbbell Snatches 20 Burpee Pull Ups 25 Double Dumbbell Snatches 35 Wall Balls RX 2x22 2x15
Crossfit Skirmish21 August 2022
Warm Up 5 Sets ( You Go I Go ) 100m Rowing Up * every Meter over or under burpee over the row Deadlift Takers Partner WOD 30 Deadlift 100/70kg 15 Box Jump 24/20” 25…
Crossfit Skirmish19 August 2022
DYNAMIC WARM UP GYMNASTIC SKILL PULL UPS / T2B WOD AMRAP 5:00 ERG BIKE CALORIES AMRAP 4:00 DB POWER SNATCH 22/15 AMRAP 3:00 DOUBLE UNDERS AMRAP 2:00 PULL UPS AMRAP 1:00 BURPEE …
Crossfit Skirmish18 August 2022
Barbell Warm Up AMRAP 5 5-7 reps of each Muscle Clean + Front Squat + Press + Jerk Front Squat Waves From 1RM front squat : 3 sets 3@80 2@85 1@90 Rest 3 min Complex…
Crossfit Skirmish17 August 2022
Warm Up : In Pairs 6 Min Even Min : 5 Rope Pull Ups Uneven : 3 Down Up 6 Alt Lunges Partner WOD AMRAP in 24 minutes 2 Rope Climb 5 Prison Burpee 50…
Crossfit Skirmish16 August 2022
Snatch Warm Up Tekkers : Squat Snatch WOD 7 rounds 7 Power Snatches 50/35kg 49 Double Unders
Crossfit Skirmish15 August 2022
Warm Up Box Step Up Bar Push Press EMOM 8 8 Push Press WOD 25 Box Jump Over 50 GHD Sit Up 100 Wall Ball 50 GHD Sit Up 25 Box Jump Over
Crossfit Skirmish14 August 2022
HERO “ BERT “ WOD 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups…
Crossfit Skirmish12 August 2022
Coach M .Burgener Snatch Warm Up Tekkers : Snatch WOD 180/150m Ski 1 Snatch 1 C2B Pull Up 180/150m Ski 2 Snatch 2 C2B Pull Up 4,5,6,7,8,9 180/150m Ski 10 Snatch 10…
Crossfit Skirmish11 August 2022
Warm Up : 2 Sets 10 Single Leg Squat (Right & Left ) 20m Monster Walk 10 Static Lunges Left & Right Front Squat Waves From 1RM front squat : 3 sets 3@80 2@85…
Crossfit Skirmish10 August 2022
Dynamic Running Warm Up Strength Core GHD Sit Up 5x7 Aerobic Capacity WOD 1200m Run 100 Double Unders 50 Abmat Sit Ups 800m Run 200 Double Unders 40 Abmat Sit Ups 400m Run 300 Double…
Crossfit Skirmish9 August 2022
Gymnastic Warm Up : 3 Sets :30 sec HS Hold 10 Pike Push Ups 10 Hollow Rocks Gymnastic Skill HS Push Up / T2B Partner WOD 60 Burpee Box Jump Overs (24/20) (split)…
Crossfit Skirmish8 August 2022
Warm Up: Easy Cal Echo Bike Muscle Clean + Front Squat Jumping Ring Dips Clean Squat Tekkers WOD AMRAP 2:00 14/11 Cal Echo Bike 3 Hang Squat Clean 100/65kg Max Reps Ring Dips in…
Crossfit Skirmish7 August 2022
WOD For Time 200 Double Unders 60 Pull Ups 60 D.B Snatch 25/17kg 60 Down Up 150 Double Unders 40 C2B Pull Ups 40 DB OH Lunges 25/17kg 40 Burpee 100 Double Unders…
Crossfit Skirmish5 August 2022
"Holleyman" 30 rounds for time of: 5 Wall ball shots 3 Handstand push-ups 1 Pound clean Rx 100/70kg
Crossfit Skirmish4 August 2022
Warm Up 2 sets 15m Resistance Band Monster Walk 15 Good Mornings 15 Bent Over Row 15 Kip Swings From The Bar WOD EMOM 24 12 Toe To Bar 12 Sumo Deadlift High Pull…
Crossfit Skirmish3 August 2022
Squat Warm Up Front Squat 1RM Front Squat follow buy 2x1@80% 2x1@85% 2x1@90% from today 1RM WOD 21-15-9 OH Squat 60/40kg Burpee over the Bar
Crossfit Skirmish2 August 2022
Gymnastic Warm Up AMRAP 7min : 4 Rope Pull Ups :30sec HS Hold 8 Pike Push Ups Gymnastic Skill : Ring Dips 6 Sets ( 2 minute each ) WOD 2 Rope Climbs 5 Wall Walks…
Crossfit Skirmish1 August 2022