Dynamic Warm Up Barbell Cycle : Power Clean & Push Press WOD OF THREE Teams Of Three 16/12 Calorie Echo Bike (each ) 6 Rope Climbs (split) 50 Push Press 50/35 (split) 6 Rope…
Crossfit Skirmish3 July 2022
Weekly Programme at #CrossFit Skirmish
Warm Up 400m Run - 200m Backward Tekkers : Snatch ( Squat ) WOD AMRAP 12 2-000m Run Max Reps : Snatch 70/50kg
Crossfit Skirmish30 June 2022
Gymnastic Warm Up HS Hold , Pike HS Push Ups , Hollow Rocks Gymnastic Progression HSPU WOD EMOM 28 1) 14/12 Cal Ski (less than 0:45) 2) 7 Jerk 60/40kg 3) 14/11 Cal Ski (less…
Crossfit Skirmish29 June 2022
Gymnastic Warm Up EMOM 6 “Chelsea” Gymnastic Progression Bar MU WOD For Time: 15-9-6-3 Bar Muscle Ups 30-18-12-6 Alt D.B Snatch 25/17kg
Crossfit Skirmish27 June 2022
Warm Up Echo Bike / Synchro Down Up Barbell Warm Up : Thrusters WOD Teams 3 3 Round 0-3:00min Thrusters 50/35kg 3:00-6:00min Partner Burpee Over the Bar 6:00-9:00min Cal Echo Bike Rest 1:00
Crossfit Skirmish26 June 2022
Warm Up Ski into Rope Pull Ups Tekkers Deadlift Partner WOD 8 sets (1 set every 4 minutes) 36 Calorie Ski 8 Rope Climb 4 Deadlift 150 / 90 kg
Crossfit Skirmish24 June 2022
Warm Up :Tabata “C2Bike & Air Squats ” Front Squats 5 RM follow buy 2×5 @ 85% from 5 RM WOD “Death By Wall Balls “ 1 ) 10/8 Cal C2Bike 2 )…
Crossfit Skirmish23 June 2022
Warm Up 6min EMOM Even Minute :40 singles under Uneven Minute :5 Muscle Clean + 5 Down Up Tekkers : Power Clean WOD 6 Sets 2:30 On/2:30 Off 9 Power Clean 70/45kg 9 Face Burpee…
Crossfit Skirmish22 June 2022
Aerobic Capacity Running Warm Up 0:00-10:00 Run 1600 m Follow buy Cadence Work Sprints 4 Sets :30sec run with average cadence 175-180 :30 sec rest 5 Sets :25 sec run with average cadence 185-190 :35…
Crossfit Skirmish21 June 2022
Dynamic Warm Up Ski / Row Gymnastic Warm Up Pull Ups / HSPU / Pistols WOD EMOM 28 1) 15/12 Cal Row 2) 14/11 Cal Ski Erg 3-4) RX 1 Rounds Of "Mary " INT…
Crossfit Skirmish20 June 2022
Shoulder Warm Up : HR Push Ups & Sited Shoulder Press Heavy Jerks From Rack 5x2 WOD 4 RD 15 - 60% BODYWEIGHT JERKS 25 - BACK SQUATS REST 1:00
Crossfit Skirmish19 June 2022
Warm Up : 400m Run Clean & Jerk Tekkers “Eva Strong “ Partner WOD 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks…
Crossfit Skirmish17 June 2022
Gymnastic / Barbell Warm Up WOD 12/10 Cal - Ski 8 - Thrusters 45/32kg 12/10 Cal - Ski 8 - HSPU
Crossfit Skirmish16 June 2022
Aerobic Capacity Running Warm Up 0:00-10:00 Run 1600 m Follow buy Cadence Work Sprints 6 Sets :25 sec run with average cadence 178-182 :35 sec rest 6 Sets :25 sec run with average cadence 182-190…
Crossfit Skirmish15 June 2022
Hips & Front Rack Mobility Warm Up :Tabata “Med Ball Clean” Front Squats 5 RM follow buy 2x5 @ 80% from 5 RM WOD AMRAP 18 18 Cal C2 Bike 15 Wall Balls 9/6kg …
Crossfit Skirmish14 June 2022
Warm Up Ski Shoulder Press 3x5 Push Press 3x3 Jerk 3x1 WOD 3 Rounds 21 DB Snatch 25/17kg 14 Toes To Bar 7 Wall Walk Rest 1:00
Crossfit Skirmish13 June 2022
Dynamic Running Warm Up EMOM 6 :30sec Double Unders :30sec Row Conditioning 1200m Run 2000m Row 300 Double Unders 1200m Run
Crossfit Skirmish12 June 2022
Warm Up 5min Ski ( you go I go ) Barbell & Gymnastic Warm Up : Pull Ups Thrusters Partner WOD 6 Rounds (Every 4 Minutes) 24 Chest to Bar Pull Ups 20 Cal Ski…
Crossfit Skirmish10 June 2022
Aerobic Capacity Running Warm Up Main Set 0:00-10:00 Run 1600 m Follow buy Cadence Work Sprints 10 Sets :30 sec run with average cadence 178-185 :30 sec rest Cool down 5min Easy Run
Crossfit Skirmish9 June 2022
Warm Up 2 Sets 10 Front Rack Lunges 10 Back Revers Lunges Front Squat 10 RM 5 RM WOD 21-15-9 Deadlift 120/80kg Bench Press 85/55kg
Crossfit Skirmish8 June 2022
Warm Up 3 Rounds 250m Row 50 Singles 5 Rope Pull Ups Skill Rope Climb WOD EMOM 32 15/12 Cal Row (:45-:50sec Work ) 15 Wall Ball 50 Double Unders Legless Rope Climb + 2…
Crossfit Skirmish7 June 2022
Warm Up 3:00m Bike 3:00m Ski Barbell Cycle Power Clean + Hang Power + Jerk WOD AMRAP 8 9 Cal Ski 15 Push Press 60/40kg Rest 3:00 AMRAP 8 15 Cal Bike 9 Power Clean…
Crossfit Skirmish6 June 2022