Aerobic Capacity -Speed Work - Dynamic Warm Up 5 x (50m controlled sprint, 50m at recovery pace) Main Set 7 x 400m at hard pace, 20 Air Squats 400m at easy pace *Rest 1:30 min Between…
Crossfit Skirmish31 July 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : Tabata KB Swings Down Up WOD 6 Rounds AMRAP 3:00 18/15 Cal Row 15 KB Swings 32/24kg M.E Burpee Over The Rower in remaining time Rest 3:00 *score is your total reps…
Crossfit Skirmish28 July 2022
Warm Up : 2x 300m Row 6 Inch Worms :30 sec HS Hold WOD EMOM 27 4 Wall Walk 6 Shuttle Run’ 12m 12 Wall Ball 9/6kg
Crossfit Skirmish27 July 2022
Warm Up Squat Therapy Front Squats From Last Week 2RM 2x2@80% , 2x2@85% 1x2@90% 1x2@95% WOD 21-15-9 Bench Press 72 /47kg 9-6-3 Devil Press 22/15kg
Crossfit Skirmish26 July 2022
Warm Up 2x 6-8 Pull Ups 15m Inch Worms 8-12 Knee To Elbow Movements Bar MU WOD 5 sets: (Evey 5:00) 15/12 Calorie Ski 12 GHD Sit Ups or ( 20 V-Up )…
Crossfit Skirmish25 July 2022
Bike Warm Up Squat Clean Tekkers WOD 40/32 - 35/27 - 30/23 - 25/18 Cal Fan Bike 8-7-6-5 Squat Clean 70 - 60 - 50 - 40 Double Unders Rest 90sec RX 70/50-80/55-90/60-100/65kg
Crossfit Skirmish24 July 2022
Gymnastic Warm Up Cindy 6 Rounds ( for quality ) Drills : HSPU , T2B , HS Walk , C2B Team WOD 0:00-4:00 400m Run / 30 SHPU 4:00-8:00 400m Run / 40 T2B 8:00-12:00…
Crossfit Skirmish22 July 2022
Warm Up: Run 800m Barbell Cycle : Thrusters / OHS WOD 5 Rounds 10 Overhead Squats 60/40kg 10 Burpee Over The Bar Lat 10 Thrusters 60/40kg 10 Burpee Over The Bar Lat *Rest 2:00
Crossfit Skirmish21 July 2022
Warm Up: Tabata Bike - Box Step Up - Single Under - DB Suitcase Deadlift WOD EMOM 27 12 Box Jump Over 24/20” 12 DB Snatch 25/17kg 50 Double Unders
Crossfit Skirmish20 July 2022
Aerobic Capacity -Speed Work - Week 2 Dynamic Warm Up 6 x (50m controlled sprint, 50m at recovery pace) Main Set 6 x (400m at hard pace, 600m at easy pace) Rest 1min Between Sets…
Crossfit Skirmish19 July 2022
Warm Up Squat Therapy “ With the Bar “ Front Squats Find 2RM Follow buy 3x2@80% , 2x2@85% 1x2@90% from 2RM WOD 21-15-9 KB Swings Abmat V- Sits RX 32/24kg
Crossfit Skirmish18 July 2022
Warm Up: 5min Ski - Row ( Moderate Pace ) Barbell Tekkers Bench Press / Push Press WOD 4 Sets AMRAP 3 Minutes 15 Bench Press 60/40kg Max Distance Calorie Row -Rest 1 Minute b/t sets-…
Crossfit Skirmish17 July 2022
Barbell & Gymnastic Warm Up Tekkers Power Clean & Jerk Team WOD For time BuyIn 200 Double Unders (split as desired) 100 Ground To Overhead (split as desired) BuyOut 200 Double Unders (split…
Crossfit Skirmish15 July 2022
Warm Up Run 400m 25m Inch Warms 25 Air Squats WOD “ EMOM 28” 15 - GHD Sit Ups 14/11 Cal Echo Bike 15 - Wall Balls 14/11 - Cal Ski
Crossfit Skirmish14 July 2022
Warm Up 5min Row / Ski Barbell Warm Up 2 Sets 12 Monster Walk Sets 12 Banded Good Mornings Tekkers : Deadlift WOD 6 Sets 21/18 Cal Row 15 Lateral Burpee Over…
Crossfit Skirmish13 July 2022
Aerobic Capacity -Speed Work - Dynamic Warm Up 10x (50m controlled sprint, 50m at recovery pace) Main Set 4 x (600m at hard pace, 600m at easy pace) Rest 1min Between Sets
Crossfit Skirmish12 July 2022
Dynamic Squat Therapy Front Squat From last week 3 RM follow by : 3×3@85% 3×2@90% 3x2@95% 1x1@100% WOD 21-15 Thrusters 50/35kg 12-9 Bar Muscle Ups
Crossfit Skirmish11 July 2022
Warm Up 400m Run / 500m Row Gymnastic Drills : HS Walk Gymnastic Conditioning For Time 500m Row 400m Run 30m HS Walk / 60m Bear Crawl 500m Row 400m Run 20m…
Crossfit Skirmish10 July 2022
Warm Up 5min Moderate Pace Ski / Echo Bike Follow “ Bring Sally Up “ Med Ball Front Squat TEAM 3 WOD 4 Rounds 75/60 Calorie Echo Bike 900/750m Ski 1 Round “ KAREN”…
Crossfit Skirmish8 July 2022
Warm Up : 6 MIN EVEN : SKI UNEVEN : SINGLE UNDER PROGRESSION : PULL UPS / C2B WOD 3 ROUND AMRAP 5:00 100 - DOUBLE UNDERS 30 - PULL-UPS 50 DUMBBELL SNATCHES (22/15kg) REST 5:00…
Crossfit Skirmish7 July 2022
Aerobic Capacity Dynamic Running Warm up Run 1600 m Follow buy Cadence Work Sprints 10 Sets :20sec run with average cadence 185-200 :40sec rest Cool down Run 1600m
Crossfit Skirmish6 July 2022
Warm Up 3 Sets 10 Good Mornings 12 Shoulder Press 14 Single Leg RDL Building : Deadlift & Bench Press Strength WOD 2-4-6-8-10-12-14-16-18 Bech Press 70/50kg Deadlift 120/85kg
Crossfit Skirmish5 July 2022
Squat Warm Up 25m Duck Walk + 10 Air Squat 25m Lunges + 10 Squat Jump Front Squat 3 RM of the day follow by : 3x3@85% 3x2@90% 3x1@100% WOD 6 Wall Walk…
Crossfit Skirmish4 July 2022