Gymnastics Bias Week 6 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 6x3 weighted chin up 5x5…
Crossfit Skirmish28 September 2021
Weekly Programme at #CrossFit Skirmish
a) Snatch Warm Up b) Gymnastic Warm Up Tekkers : Squat Snatch / T2B WOD 30 Hang Power Snatches 30 Toes To Bar 30 Overhead Squats 30 Toes To Bar 30 Hang Squat Snatches…
Crossfit Skirmish26 September 2021
Day 3) Warm Up 3rds Row 500m 10 scap pull ups 10 Empty bar shoulder press Strength/Skill HSW Practice – spend 10-20mins fresh working on your ability. For those who can…
Crossfit Skirmish25 September 2021
Warm up Clean pull Muscle clean Front squat Push press EMOM 7 Complex 2x Power clean - Squat Clean - Jerk Strength 5x3 Power Clean 5x3 Push Press 5x3 Clean Deadlift
Crossfit Skirmish25 September 2021
Warm Up 400m Run 20 Med Ball Clean to the shoulder WOD 6 Rounds Every 4:00 200m Run 60 Double Unders 2 Squat Clean 100/60kg
Crossfit Skirmish24 September 2021
Warm Up Barbell Strict Press / Box Step Up / Good Mornings Weightlifting Push Jerk WOD AMRAP 8: 15 Deadlifts 60 / 40 kg 12 Box Jump Overs (24"/20") 9 Push Jerks 60 / 40…
Crossfit Skirmish23 September 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x4 Strict Deficit HSPU – without deficit or to plates to scale…
Crossfit Skirmish23 September 2021
Aerobic Capacity Week 5 ( Cadence Drill ) Running Dynamic Warm Up Part A Run 1600m Rest 2:00 Part B 8 Times Run 30 sec Cadence • 170-180 spm Recover 30 sec…
Crossfit Skirmish22 September 2021
Snatch Snatch Warm Up Snatch Pull - Muscle Snatch - OHS EMOM 7 Complex ( light ) 2 x Power Snatch - Hang Squat Snatch - OHS Second Pull Drill 5 Sets Hang…
Crossfit Skirmish22 September 2021
Warm Up Row 1000m ( 500m Slow - 500m Fast ) Skill Rope Climb WOD 4 Rounds 400m Row 16 KB Swings 24/16kg 4 Legless Rope Climb / Rope Climb
Crossfit Skirmish21 September 2021
Gymnastics Bias Week 5 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 5x4 weighted chin up 5x…
Crossfit Skirmish21 September 2021
Warm Up Barbell Deadlift / Muscle Clean / Hang Power Clean Weightlifting Power Clean 3x3 3x2 3x1 WOD AMRAP 12 3 Power Clean 9 Burpee Over The Bar 36 Double Unders RX 80/55kg
Crossfit Skirmish20 September 2021
Gymnastic & Barbell Warm Up Tekkers Thrusters - Pull Up WOD 3 Rounds: 12 Thrusters 40 / 25 kg 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters 50 / 32 kg 9 Chest to…
Crossfit Skirmish19 September 2021
Hero Saturday WOD FT 1000m Run 50 Reverse Lunges 25 Pull Ups 1000m Row 50 Box Step Up 25 Pull Ups 1000m Run 50 Air Squats 25 Pull Ups RX performing with weighted west
Crossfit Skirmish17 September 2021
Warm Up 800m Run - 1600m Bike Gymnastic Warm Up Lat Activate Hollow Hold Single Leg Tuck Hold Tuck Hold Skill T2B WOD 6 Rounds 3:00 Per Round 15/12 Cal Bike AMRAP…
Crossfit Skirmish16 September 2021
Barbell Warm Up a) Snatch b) Power Clean Tekkers Squat Snatch + Squat Clean WOD AMRAP 6 10 Power snatch 45/30kg 10 burpees over bar Rest 2mins AMRAP 6 10 Power…
Crossfit Skirmish15 September 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Find 3rm strict deficit HSPU (if deficit SHSPU aren’t achievable then find…
Crossfit Skirmish15 September 2021
Dynamic Running Warm Up Aerobic Capacity Week 5 2 x 1600m Run ( moderate speed ) Rest 1:30 2 x 1200m Run ( fast to moderate speed ) Rest 1:30 2 x 600m Run (…
Crossfit Skirmish14 September 2021
Warm Up 2 Sets 2min Row 1min D.U Tekkers Dumbbell Squat Snatch WOD 4 Sets ( every 5 Minutes) 20 Cal Row 20 Dumbbell Squat Snatch 100 Double Unders
Crossfit Skirmish13 September 2021
Gymnastics Bias Week 4 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Find 3rm weighted chin up …
Crossfit Skirmish13 September 2021
Warm Up Run 800m Barbell Cycle Bear Complex : Power Clean Front Squat Shoulder To Overhead Back Squat Shoulder To Overhead WOD 9 Rounds For Time 1 Legless Rope Climb 2 Bear Complex…
Crossfit Skirmish12 September 2021
Warm Up 2 Sets 10 Single Leg RDL ( left & right ) 30 Sec HS Hold 20 Hollo Hold Strength Deadlift ( Working on heavy single of the day ) WOD 2…
Crossfit Skirmish10 September 2021
Stretch & Mobility Warm Up : Tabata 2x Row 2x Bike 2x DU 2x Ski Conditioning 2000m Ski - 100 DU Rest 1:00 4000m Bike - 100 DU Rest 1:00 2000m Row - 100…
Crossfit Skirmish9 September 2021