Squat Warm Up Front Squats Waves 3-2-1 Rest 3-2-1 WOD AMRAP 4:00 6 - Thrusters 50/35kg 6 - Burpee Over The Bar Rest 1:30 AMRAP 4:00 4 - Clusters 70/45kg 6 - Burpee…
Crossfit Skirmish1 March 2022
Weekly Programme at #CrossFit Skirmish
CrossFit Open 22.1 Option B “ Chief “ 5 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 Push Ups 9 Air Squats Rest 1:00
Crossfit Skirmish27 February 2022
Warm Up : 9min 1:00 - Bike 5 - DB Seated Shoulder Press Left & Right 10m - Duck Walk 5 - Inchworm + Push-ups 10 DB Deadlift CrossFit Open 22.1 Rx’d 15-minute AMRAP of…
Crossfit Skirmish24 February 2022
Warm Up Intervals : Row / Bike Conditioning 1000m Row 100m Waiter Walk 24/16kg 2000m Bike 750m Row 75m Waiter Walk 24/16kg 1500m Bike 500m Row 50m Waiter Walk 24/16kg 1000m Bike
Crossfit Skirmish23 February 2022
Warm Up Tabata : HS Hold Sit Ups Box Step Up DB Push Press Gymnastic Skill HSPU WOD AMRAP 21 50 Wall Balls 40 DB Snatch 22/15kg 30 Box Jumps 20 T2B 10…
Crossfit Skirmish22 February 2022
Warm Up 5 min 15 Scapular Pull Up 5 Inch Warms 30 Double Unders Skill : Rope Climb WOD 2 Rounds 15 Rope Climb 150 Double Unders 1500m Ski
Crossfit Skirmish21 February 2022
Warm Up : 6 Sets :30 sec On :30 sec Off Row / Front Squat / Row / Push Press Partner a ) Starts on the Row Partner b ) Empty Barbell Tekkers…
Crossfit Skirmish20 February 2022
Warm Up Tabata :Double Unders Tabata :DB Ground To Overhead WOD 1 Round Dumbbell DT 2x22/15kg 50 Double Unders 2 Rounds Dumbbell DT 2x22/15kg 50 Double Unders 3 Rounds Dumbbell DT 2x22/15kg…
Crossfit Skirmish18 February 2022
Team Work Day Front Squat Warm Up PARTNER WOD On the running clock Part a) 0:00- 10:00 Establish 1Rep Total Front Squat *both athletes scores combine Part b) 10:00-30:00 AMRAP 100 Cal Ski 50 Alt…
Crossfit Skirmish17 February 2022
Warm Up : 3 Rounds 3 Rope Pulls from ground up & down 9 Box Step Up 12 Cal Row Skill : Rope Climb / Legless WOD 5 Rounds AMRAP 3:00 4 Rope Climb (…
Crossfit Skirmish16 February 2022
Aerobic Capacity Final Week Warm Up Echo Bike Intervals Test Day 100/80 Cal Echo Bike Strength 21-15-9 Bench Press 70/50kg DB Renegade Push Ups 25/17kg
Crossfit Skirmish15 February 2022
Gymnastic Warm Up Deadlift Tekkers CrossFit Open Prep WOD 0:00-7:00 25 T2B 50 DU 15 Deadlift 100/70kg 7:00-14:00 25 T2B 50 DU 12 Deadlift 120/80kg 14:00-21:00 25 T2B 50 DU 9…
Crossfit Skirmish14 February 2022
Barbell Warm Up Tekkers Clean & Jerk Partner WOD AMRAP 20 10-DB Devil Press 22/15kg 20-Ground To Overhead 60/40kg 30 -Cal C2B
Crossfit Skirmish13 February 2022
Warm Up : 2 sets 10 Single leg RDL ( left & right ) 10 Good Mornings 10 Box Step Up Building Deadlift WOD CrossFit Open 14.3 AMRAP 12 10 Deadlift 60/40 15…
Crossfit Skirmish11 February 2022
Partner Warm Up :5min 400m Row 18 Sit Ups 12 Thruster ( empty bar ) 6 Jumping Pull Ups Gymnastic / Barbell Set Up Partner WOD You Go : AMRAP 0:00-5:00 27 Calorie…
Crossfit Skirmish10 February 2022
Aerobic Capacity Week 8 ( final week ) Warm Up Echo Bike Intervals Main Set 7:00 min max cal Echo Bike 3:00 min recovery C2Bike Gymnastics : Toes To Bar Week 4…
Crossfit Skirmish9 February 2022
Warm Up : EMOM 7 3 Pull Ups / 6 Push Ups / 9 Air Squats Drills Rope Climb WOD AMRAP 30min 10 Prison Burpee ( 3 Push Up with a Burpee ) 2…
Crossfit Skirmish8 February 2022
Warm Up : 5min AMRAP 10 Good Morning / 10 Box Step Up / 10 Press ( Empty Bar ) Strength 10 Min Establish Total Shoulder Press Back Squat WOD Open 13.2 AMRAP in 10 minutes 5…
Crossfit Skirmish7 February 2022
Warm Up 2sets : 1:00 Ski 1:00 Double Unders 1:00 Row Conditioning Triple 3 3-000m Row 300 Double Unders 3-000m Ski
Crossfit Skirmish6 February 2022
Barbell Warm Up Deadlift - Muscle Clean - Push Press Tekkers : Power Clean & Jerk WOD ” Fast Bar “ 2 Rounds Max Effort Power Clean 10 sec - rest 50 sec 20 sec -…
Crossfit Skirmish4 February 2022
Dynamic Warm Up Working On Synchro Movements -Plate Ground To Overhead -Burpee To Plate Team WOD 400m Ski 50 - Synchro Plate G2O 20/10kg 15 - Synchro Burpee To The Plate 400m Ski 40…
Crossfit Skirmish3 February 2022
Snatch Warm Up Working on Heavy Complex Power Snatch + OHS WOD Every 90 sec for 9 Rounds 3 Squat Snatch @70/45kg 9 Wall Balls 9/6kg
Crossfit Skirmish2 February 2022
Aerobic Capacity Week 7 Warm Up Echo Bike Intervals Main Set 4 Rounds 3:00 min max effort Echo Bike 3:00 min max effort C2Bike 3:00 Rest WOD Flight Stimulated 2.0 10-20-30-40-50-60-70-80-90-100 *Every…
Crossfit Skirmish1 February 2022