Barbell Warm Up Good mornings , Strict Press / Front Squat 3 Bars Movements : Deadlift / Bench Press / Clean Squat WOD “Partner Linda” 20-18-16-14-12-10-8-6-4-2 Deadlift 120/80 Bench Press 80/50 Clean Squat…
Crossfit Skirmish31 January 2022
Weekly Programme at #CrossFit Skirmish
Warm Up 5min Easy Pace Ski / Med Ball Clean *alternating between athletes Barbell Warm Up Clean Squat Partner WOD Part a ) 0:00 - 10:00 establish 1 Rep Squat Clean *combine weight total Part…
Crossfit Skirmish28 January 2022
Warm Up : Scapular Push Ups / HR Push Ups Good Mornings / Strict Press Scapular Pull Ups / Kipping Pull Ups WOD a) 1-2-3-4-5-6-7-8-9-10 Bench Press 80/50kg Strict Pull Ups Rest 5:00 b)…
Crossfit Skirmish27 January 2022
Aerobic Capacity Warm Up :Echo Bike Intervals 5 Sets 2min Max Effort Rest 4:00 *Aim to get higher RPM ,from 5min test week 1 and Week 5 WOD AMRAP 12 10 KB SDHP 24/16kg 10…
Crossfit Skirmish26 January 2022
Warm Up Tabata “ Double Unders “ Climbing Rope Mechanics WOD 3 min AMRAP 3 Wall Walk 3 Rope Climb Max Effort Double Unders in remaining time Rest 3:00
Crossfit Skirmish25 January 2022
Barbell & Gymnastic Warm Up Weightlifting: Complex Power Clean + Front Squat WOD 20 EMOM Even min : 10 Hang Power Clean 70/50kg Uneven min : 10 Ring Dips
Crossfit Skirmish24 January 2022
Gymnastic Warm Up Toes To Bar 6 sets at @45% from 1 RM T2B WOD 4 Rounds 400m Row 100m Walking Lunges
Crossfit Skirmish23 January 2022
Warm Up 3 Sets 6 Muscle Cleans 10 Jumping Ring Dips 14 Air Squats Building Movements Power Clean / Pistol Squats / Ring Dip Partner WOD AMRAP 24 50 - Power Clean 60/40kg 35…
Crossfit Skirmish21 January 2022
Dynamic Warm Up Conditioning 500 meter Ski Erg 500 meter Row 1,000 meter Bike Erg 100 Double Unders Rest 4:00 300 meter Ski Erg 300 meter Row 800 meter Bike Erg 80 Double Unders Rest…
Crossfit Skirmish20 January 2022
Warm Up 3 Rope Pulls from ground up & down 4 DB Seated press ( left & right ) 5 pull ups Skill : Rope Climb WOD 5 Rounds AMRAP 3 2 Legless Rope Climb…
Crossfit Skirmish19 January 2022
Dynamic Warm Up Aerobic Capacity Mid Point Test 5 Min Max Effort Echo Bike WOD A) 3 Rounds 10 - Deadlift 80/55kg 8 - Burpee Over The Bar Rest 3:00 B)…
Crossfit Skirmish18 January 2022
Gymnastic Warm Up Skill : T2B 1 RM T2B follow by 5 sets of 40% from your 1RM WOD 50-40-30-20-10 Med Ball Cleans 100-80-60-40-20 Double Unders
Crossfit Skirmish17 January 2022
Warm Up 5 Min AMRAP 3 Empty Bar Thrusters 15 Scapular Pull Ups 5 Cal Ski Conditioning 1000m Ski 21 Thrusters 45/30 2000m Bike Rest 1:00 750m Ski 18 Thrusters 50/35kg 1500m…
Crossfit Skirmish16 January 2022
*Gymnastic Warm Up* Pike HS Push Ups HS Hold Hollow Arch Twists *Deadlift* 7 min warm up to WOD Weight *Partner WOD* 8 Rounds 30 Cal Ski 20 HSPU 10 Deadlift RX 130/90kg *share reps…
Crossfit Skirmish14 January 2022
Warm Up : Tabata Pull Ups Air Squats Push Ups Sit Ups WOD “ Modern Barbara “ 5 Rounds 10 C2B Pull Ups 20 Renegade Push Ups DB 22/15kg 30 Hollow Rocks 40…
Crossfit Skirmish13 January 2022
Snatch Warm Up Weightlifting Building heavy of the day “Squat Snatch + OHS” WOD CrossFit Open 14.1 AMRAP 10 30 Double Unders 15 Power Snatch 35/25kg
Crossfit Skirmish12 January 2022
Warm Up : Bike Intervals Aerobic Capacity 6 Rounds Echo Bike 2:00 ( keep same pace 65-75rpm ) Rest 4:00 WOD AMRAP 7 ?
Crossfit Skirmish11 January 2022
Barbell Warm Up Weightlifting Clean Squat + Hang Squat Clean WOD AMRAP 3:00 8 Front Squat 50/35 7 T2B 9 Box Jump Over 24/20” Rest 2:00 AMRAP 3:00 6 Front Squat…
Crossfit Skirmish10 January 2022
Warm Up AMRAP 5 :20 sec HS Hold 30 Single Unders 10 HR Push Ups Drills : Wall Walk WOD For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall…
Crossfit Skirmish9 January 2022
Dynamic Warm Up Movement's WOD 50-Wall Balls 40-DB Snatch 30-Pistol Squats 20-Burpee Box Jump 10-HSPU 20-Burpee Box Jump 30-Pistol Squats 40-DB Snatch 50-Wall Balls
Crossfit Skirmish7 January 2022
Stretch & Mobility Deadlift Warm Up : Monster Walk / Single Leg RDL / Good Morning Conditioning 5K Row Every 2:00 3 Deadlift 120/80kg including 0:00
Crossfit Skirmish6 January 2022
Aerobic Capacity Week 3 8 Rounds 1:30 Echo Bike ( 70-80 RPM ) 3:00 Rest *Increase 5 RPM from your last week WOD AMRAP 12 72 Double Unders 36 KB Swings 24/16 18 Burpee
Crossfit Skirmish5 January 2022
Warm Up “ Cindy “ EMOM 10 5 Pull Ups 10 Push Ups 15 Air Squats Gymnastic Drills : Bar Muscle Up WOD 6 Rounds AMRAP 3 6 Devil Press 2x22 / 2x15kg…
Crossfit Skirmish4 January 2022