Warm Up 5min :30 sec Work / :30 Rest Double Unders Tekkers : Power Clean WOD 5 Rounds “ Chief Under Pressure “ 3 min AMRAP “ CHIEF “ 3 Power Clean 6…
Crossfit Skirmish5 December 2021
Weekly Programme at #CrossFit Skirmish
Stretch / Hips & Ankle Mobility Warm Up Tabata : Back Squat ( empty bar ) Back Squat 3x3 3x2 3x1 WOD EMOM 10 2 Rope Climb + 8 KB Swings 32/24
Crossfit Skirmish2 December 2021
Team Warm Up WOD Set Up Team WOD In team of 3 First Score : 8k Ski ( For Time ) Second Score : Max Echo Bike Cal *You can swap at any…
Crossfit Skirmish1 December 2021
Warm Up Good Mornings / Single Leg RDL / Monster Walks Dradlift 3x3 - 3x2 - 3x1 WOD 2-4-6-8-10-12-14-16 Thrusters 50/35 10-20-30-40-50-60-70-80 Double Unders
Crossfit Skirmish30 November 2021
Warm Up 2 Sets ( Working for full minute , break as required ) a) Kipping From The Bar ( Hollow Arch ) b) Row c ) Inch Warms Skill Toes To Bar …
Crossfit Skirmish29 November 2021
Barbell Warm Up Snatch & Clean and Jerk WOD 9-6-3: Power Snatches 50 / 35 kg Box Jump Overs (30"/24") 12-9-6: Power Clean & Jerk 60 / 40 kg Box Jump (24"/20") 15-12-9: Front…
Crossfit Skirmish28 November 2021
Front Rack Mobility & Shoulders Mobility Weightlifting Warm Up Power Clean , Front Squat , Push Press , Jerk Tekkers Clean and Jerk WOD EMOM 20 Even Min : 8 Front Squat Uneven Min :…
Crossfit Skirmish26 November 2021
Deadlift Warm Up 3 Sets 10 Good Morning 10 High Broad Jumps 10 Single Leg RDL Deadlift Sets / Reps 4x3 3x2 1x1 WOD 10-15-20-25-30-35-40-45-50 Double Unders Med Ball Sit Ups
Crossfit Skirmish25 November 2021
Snatch Warm Up Power Snatch Tekkers WOD AMRAP 15 50 Cal Bike 35 Box Jump Over 20 Power Snatch 50/35kg 5 Bar Muscle Ups
Crossfit Skirmish24 November 2021
Warm Up Tabata Air Squat Back Squat Sets / Reps 4x3 3x2 1x1 WOD 75 Toes To Bar Every time you break 50 Double Unders
Crossfit Skirmish23 November 2021
Warm Up 500m Row 10 Down Up 10 Med Ball Cleans WOD 6 Rounds 3:00 Per Round 21 / 19 Cal Row 15 Burpee Over The Row Max Effort Wall Balls Rest 2:00
Crossfit Skirmish22 November 2021
Warm Up 3 Sets :30 HS Hold 10 Ground To Overhead ( light barbell ) Gymnastic Drills HSPU / Ring Dips WOD AMRAP 17 Diane + Elizabeth 21 Deadlift 100/70kg HSPU 15 Power…
Crossfit Skirmish21 November 2021
Warm Up 5 sets Rowing Up 100m Every M over or under 10 Double Unders Skill Dumbbell Snatch WOD 50 Cal Row 1-2-3-4-5-6-7-8-9-10-11-12-13-14 Wall Ball 9/6kg D.B Power Snatch 22/15kg 30 Double Unders 50…
Crossfit Skirmish19 November 2021
Warm Up Good mornings Stiff Leg Deadlift Deadlift 3-3-3-2-2-1 WOD 800m Run 21 SDHP 60/40kg 800m Run 21 T2B
Crossfit Skirmish18 November 2021
Stretch and Mobility Team Workout 8-000m Ski First athlete is on the ski , while second athlete holding KB 24/16kg Changing station every 2:00 10 KB Swing on passing the station
Crossfit Skirmish17 November 2021
Day 2 Warm Up Bike 500m 10 Single leg RDL 10 Empty bar good morning Strength Deadlift Waves 3 – 85% 2 – 87% 1 – 90% 3 – 87%…
Crossfit Skirmish17 November 2021
Squat Therapy Back Squat 3-3-3-2-2-1 WOD AMRAP 5 6 Front Squat 80/50kg 6 Burpee Box Jump Up Rest 2:00 AMRAP 5 9 Front Squat 60/40kg 9 Burpee Over The Bar Rest 2:00 AMRAP 5 12…
Crossfit Skirmish17 November 2021
Gymnastic Weightlifting Warm Up Front Squat / Push Press Lat Activation / Scapular Pull Ups Skill C2B WOD AMRAP 12 1-2-3-4-5-6-7-8-9-10-11-12-13…… Push Press 50/35kg C2B / Pull Ups
Crossfit Skirmish15 November 2021
Conditioning Bias Week 1 Day 1 Warm Up Bike 500m 10 Single leg RDL 10 Empty bar good morning Strength Back Squat Waves 3 -85% 2 - 87% 1 - 90% 3 - 87% 2…
Crossfit Skirmish15 November 2021
Dynamic Warm Up Speed Rope Conditioning 50 - 40 - 30 - 20 - 10 Bike Ski Row - 50 Double Unders
Crossfit Skirmish14 November 2021
Warm Up AMRAP 7 10 Cal Bike - 20 Lat Activates - 10 Cal Row Dumbbell Tekkers Power Snatch / Squat Snatch WOD 20-15-10-5: Dumbbell Power Snatch 30 / 22 kg's T2B Rest…
Crossfit Skirmish12 November 2021
Stretch and Mobility : Hips and Ankles Strength Back Squat 3-3-2-2-1-1 Deadlift 3-3-2-2-1-1 WOD 4 Rounds 1:00 Max Effort KB Goblet Squat 1:00 Max Effort KB Swings 1:00 Max Effort KB Reverse Lunges Rest…
Crossfit Skirmish11 November 2021
Warm Up EMOM 6 :30 sec Ski :20 sec Hang Skill Rope Climb WOD 5 Rounds 21/19 Cal Ski 5 Rope Climb
Crossfit Skirmish10 November 2021