Dynamic Warm Up Tabata : Down Up Box Jumps WOD 2000m Run 50 Burpee 1000m Run 50 Burpee Jump Up 24/20” 500m Run
Crossfit Skirmish9 November 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 2x 100m Row -20 Double Unders 10 Scapular Pull Ups - 20 Hollow Rocks Skill Tekkers Pull UPs - Toes To Bar WOD 1 Round: 50 Wallballs 50 Toes To Bar…
Crossfit Skirmish7 November 2021
Day 3) Warm Up 3rds Row 500m 10 scap pull ups 10 Empty bar shoulder press Strength/Skill 5x ‘x’ Strict RMU into ‘x’ RMU 5x ‘x’ BMU into 10m HSW…
Crossfit Skirmish6 November 2021
Warm Up EMOM 5min :30sec Double Unders Snatch Tekkers WOD AMRAP 15 3 Power snatch 30 Double Unders *On the Minute 9 Wall balls 9/6kg Rx 40 / 25 kg
Crossfit Skirmish5 November 2021
Mobility Squat Therapy Strength Back Squat 5-4-3-2-1 WOD 4 Rd 8 Front Squat 50/35kg 8 Box Jump 30 /24” Into 4 Rd 8 Front Rack Revers Lunges 50/35kg 8 Box Jump Over 24/20”
Crossfit Skirmish4 November 2021
Gymnastic Warm Up ( Rings ) Gymnastic Ring Dips Progressions WOD 7 Rounds 10 Ring Dips Strict 10 SHSPU M.E Single Hand Alt Dumbbell Snatch 30/22kg
Crossfit Skirmish3 November 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x3 Deadlift – 85% of 1RM EMOM 10 ‘x’ SHSPU …
Crossfit Skirmish3 November 2021
Dynamic Warm Up Conditioning 5RD 2:00 Max Effort Call Bike Rest 1:00 Between The Rounds -Run 1000 m ( weighted vest ) 5RD 2:00 Max Effort Cal Ski Rest 1:00 Between The Rounds
Crossfit Skirmish2 November 2021
Rowing Warm Up 250m Slow - 250m Moderate - 250m Fast Deadlift Good Mornings / Single Leg RDL WOD 1200m Row 21 T2B 9 Deadlift 120 / 75 kg 900m Row 15 T2B…
Crossfit Skirmish1 November 2021
Week 11 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x3 Front – 85% of 1RM EMOM 10…
Crossfit Skirmish1 November 2021
Gymnastic Warm Up : Scapular Pull Ups / Pull Ups / C2B Weightlifting: Clean WOD part a) 1-rep-max clean, in 5 minutes Rest 2 minutes, part b) Max bar muscle-ups ( pull ups…
Crossfit Skirmish31 October 2021
Gymnastic Warm Up HS Hold Hollow Hold Barbell Warm Up Push Press + Front Squat WOD AMRAP 3 Minutes 3 Thrusters 60 / 45 3 Wall Walks -rest 2:00 AMRAP 3 Minutes 6 Thrusters 55…
Crossfit Skirmish29 October 2021
Stretch Mobility Barbell Warm Up Good mornings / Single Leg RDL / Press Behind The Back Strength Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps *Increase weight as reps dropping
Crossfit Skirmish28 October 2021
Dynamic Warm Up Conditioning AMRAP 10:00 1,600 Meter Run Max Calorie Echo Bike Rest 4 Minutes AMRAP 8:00 1,200 Meter Run Max Calorie Echo Bike Rest 3 Minutes AMRAP 6:00 800 Meter Run Max…
Crossfit Skirmish27 October 2021
Barbell Warm Up AMRAP 5 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Shoulder Press Weightlifting Complex Power Clean + Front Squat + Jerk WOD For Time : 1 Round of "Macho…
Crossfit Skirmish26 October 2021
Warm Up Scapular Pull Ups Down Up Dumbbell Snatch Skill Strict Pull Ups WOD AMRAP 20: 5 Strict Pull-ups 10 Alternating Single Dumbbell Power Snatches 32 / 22.5 kg 15 Lateral Dumbbell Burpees
Crossfit Skirmish25 October 2021
Dynamic Warm Up Movement's KB Swings / Front Rack Reverse Lunges Conditioning EMOM 40 16 / 14 Cal Ski 16 / 14 KB Swings 18 / 15 Bike 18 / 15 Front Rack…
Crossfit Skirmish24 October 2021
Warm Up Run 1-000m - Bike 2-000m Movement DB Devil Press WOD AMRAP 7 12 DB Box Step Up 12 DB Single Arm Clean & Jerk -Rest 3:00- AMRAP 7 12 Box Jump…
Crossfit Skirmish22 October 2021
Snatch Warm Up Shrug / High Pull / Muscle Snatch / OH Snatch Weightlifting Squat Snatch 3-2-1-2-3 WOD 9-6-3 Snatch 60/40kg 15-21-27 C2B / Pull Ups
Crossfit Skirmish21 October 2021
Day 2) Warm Up 3rds 300m row 20 band pull aparts 10 single arm upright row (each arm) Strength/Skill 5x1 Deadlift – 85% 3x 0:40 on 0:20 off HSPU …
Crossfit Skirmish21 October 2021
Warm Up 2:00 Bike 2:00 Double Unders Movement Wall Ball WOD 10 Rounds Every 3:00 500m C2 Bike 30 Double Unders 15 Wall Balls
Crossfit Skirmish20 October 2021
Barbell Club “Clean & Jerk “ Warm Up : Clean Pull Muscle Clean Front Squat Jerk Part A) Complex 5 Sets Hang Squat Clean + 2 Front Squat Part B) Complex 5 Sets 2 Push…
Crossfit Skirmish20 October 2021
Aerobic Capacity Week 8 Running Dynamic Warm Up Part A Run 1600m Fast Rest 3min Cadence Work Part B 10 Times Run 30 sec Cadence • 180-185 spm Recover 30 sec Walk or light jog…
Crossfit Skirmish19 October 2021