Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill EMOM 6 50% Max reps SHSPU Rest 2mins …
Crossfit Skirmish9 September 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 2 Rounds Run 400m 10 Med Ball Clean to the shoulder Tekkers Thrusters WOD 10min AMRAP 15/12 Cal Row 9 Wall Balls Rest 5 Min 10min AMRAP 15/12 Cal…
Crossfit Skirmish7 September 2021
Gymnastics Bias Week 3 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill EMOM 6 50% Max reps strict…
Crossfit Skirmish7 September 2021
Aerobic Capacity Week 4 Dynamic Warm Up Run 1600m For Time Rest 3:00 Main Set 2000 Meters at Moderate Pace -90 Seconds Rest 600 Meters at Faster Pace -90 Seconds Rest 1000 Meters at Fast…
Crossfit Skirmish6 September 2021
Stretch & Mobility Hips and Shoulders Building 3x6 DB Seated Shoulder Press ( left & right ) 3x6 DB Bulgarian Split Squat ( left & right ) Warm Up Double Unders - Pull…
Crossfit Skirmish5 September 2021
Day 3) Warm Up 3rds Row 500m 10 scap pull ups 10 empty barbell press Strength/Skill 4x 8 HS Kicks to wall/freestanding 6x :25 on :35 off belly to wall HS hold 4x 10 strict…
Crossfit Skirmish4 September 2021
Warm Up Run 800m Snatch Warm Up Power Snatch + OHS WOD 1200m Run 12 Power Snatch + 12 Burpee Over The Bar 800m Run 10 Power Snatch + 10 Burpee Over The Bar 400m…
Crossfit Skirmish3 September 2021
Gymnastic Warm Up 7min working on shoulders and midline activation HS Hold / Plank Shoulder Wall Walk Up / Plank Shoulder Touches Skill HSPU / SHSPU WOD AMRAP 15 7 Deadlift 120/75kg 14…
Crossfit Skirmish2 September 2021
Day 2) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm high pull each arm Strength/Skill EMOM 6 50% Max strict HSPU (scale to a plate if required – if 50% is…
Crossfit Skirmish2 September 2021
Warm Up Ski / Bike DB Clean & Jerk / DB Snatch WOD 21-18-15-12-9 (Time Cap 8min) Cal Ski DB Power Snatch 22/15kg Rest 3:00 9-12-15-18-21 (Time Cap 8min) Cal Bike DB Clean &…
Crossfit Skirmish1 September 2021
Aerobic Capacity Week 3 Dynamic Warm Up Run 1600m For Time Rest 3:00 Main Set 1800 Meters at Moderate Pace -90 Seconds Rest 600 Meters at Faster Pace -90 Seconds Rest 1500 Meters at Fast…
Crossfit Skirmish31 August 2021
Gymnastics Bias Week 2 Day 1) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm high pull each arm Strength/Skill EMOM 6 50% Max strict pull ups (use a band if this…
Crossfit Skirmish31 August 2021
Warm Up 1:00 WORK Row Double Unders Scapular Pull Ups ( Lat Activations ) Thrusters Skill: T2B WOD 3000m Row 300 Double Unders 30 T2B 30 Thrusters 50/35kg
Crossfit Skirmish30 August 2021
Warm Up : Run 400m Barbell Cycle : Deadlift / Power Clean / Push Press Weightlifting Working on Heavy Single Power Clean & Jerk WOD “ Grace 2.0 “ 800m Run 30 Power Clean & Jerk…
Crossfit Skirmish29 August 2021
Day 3) Warm Up 3rds Row 500m 10 burpees over the rower 10 Empty bar shoulder press 10 Empty bar bent over row Strength/Skill 4x10 HS Kicks to wall – Start…
Crossfit Skirmish28 August 2021
Stretch & Mobility Conditioning For Time: 1,500 Meter Row 1,200 Meter Run Rest 3 Minutes 1,000 Meter Row 800 Meter Run Rest 3 Minutes 500 Meter Row 400 Meter Run RX with weighted vest…
Crossfit Skirmish27 August 2021
OH Mobility with PVC Pipe Snatch Warm Up Tekkers : Squat Snatch WOD AMRAP 4 Minutes 50 Double Unders 10 Power Snatches 40/25kg -Rest 2 Minutes- AMRAP 4 Minutes 50 Double Unders 10 OH Squats…
Crossfit Skirmish26 August 2021
Running Warm Up Run 1600m ( Recored Your Time ) Rest 3:00min Main Set 7 RD 200m Run ( Easy Pace ) 400m Run ( Fat Pace ) 100m Recovery ( Run or Walk )
Crossfit Skirmish25 August 2021
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Max reps – strict HSPU Rest 1 minute and repeat for…
Crossfit Skirmish25 August 2021
Barbell Warm Up Tekkers : Power Clean - Front Squat - Push Jerk WOD 6 Rounds: 3 Power Clean 3 Front Squats 3 Push Jerk 30/25 Calorie Bike 5 Rounds: 3…
Crossfit Skirmish24 August 2021
Gymnastic Warm Up Isometric Hold 1.Active Bar Hold 2.Single Leg Tuck 3.Tuck Hang Skill Toes To Bar WOD For Time: 70 / 60 Calorie Row 55 Toes To Bar 35 Deadlifts 100 /…
Crossfit Skirmish23 August 2021
Gymnastics Bias Week 1 Day 1) Warm Up 3rds Ski 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill Max reps - Strict Pull Ups…
Crossfit Skirmish23 August 2021
Warm Up 800m Run 20 Barbell Thrusters ( empty bar ) 15 Scapular Pull Ups Tekkers : Weightlifting - Clusters Gymnastic - Ring MU , Pull Ups WOD AMRAP 21MIN RX 1 RD “…
Crossfit Skirmish22 August 2021