Day 3) Test Day Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength Test Week 1RM Snatch 1RM Clean & Jerk WOD For time…
Crossfit Skirmish21 August 2021
Weekly Programme at #CrossFit Skirmish
Aerobic Capacity ( Running Week 1 ) Running Warm Up Run 1600m ( Recored your average pace which is going to be your fast pace ) Main Set 6 sets: 200m easy jog, 400m at…
Crossfit Skirmish19 August 2021
Day 2) Warm Up 3rds Row 300m 5 pull ups 10 Push ups Barbell warm up Strength 5x3 Clean & Jerk – 60% 5x3 Front squat – 70% max…
Crossfit Skirmish19 August 2021
Gymnastic Warm Up EMOM 10 Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Skill T2B WOD AMRAP 4 21 T2B 21 Box Jump Over 24/20” 21 D.B Single Arm Thrusters 22/15kg…
Crossfit Skirmish18 August 2021
Stretch & OH Mobility Coach Mike Burgener Snatch Warm Up x 3 Sets Working : on Squat Snatch WOD Elizabeth 2.0 30 Power Snatches 60/40kg Rest 1:00 15 Squat Snatches 60/40kg Rest 1:00…
Crossfit Skirmish17 August 2021
Weightlifting Bias Week 12 – Deload/Test Week Day 1) Warm Up 3rds Ski 300m 10 air squats Barbell warm up Strength 5x3 Snatch – 60% 5x3 OH…
Crossfit Skirmish16 August 2021
Barbell Warm Up 3 sets 10 Barbell Good mornings + 10 Back Squat Weightlifting 12min To establish heavy single Squat Clean WOD 3 Rounds 5:00min Increasing ladder by 1 rep 1- Power clean…
Crossfit Skirmish15 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength Note – this is not EMOM this week Snatch 6x3 – 70% C&J 6x3 –…
Crossfit Skirmish15 August 2021
Running Warm Up Dumbbell Clean & Jerk Tekkers WOD AMRAP 6 Minutes 250m Run 10 Alternating Dumbbell Clean and Jerk 30/22 kg -Rest 3 MInutes- AMRAP 6 Minutes 250m Run 12 Burpee Over…
Crossfit Skirmish13 August 2021
Barbell Warm Up Snatch Deadlift - Muscle Snatch - OHS WOD “Fast Bar 2.0 “ 2 Rounds Max Effort Power Snatch 10 sec - rest 50 sec 20 sec - rest 40 sec 30…
Crossfit Skirmish12 August 2021
Aerobic Capacity Warm Up 250 Easy Pace - 250 Fast Pace - 250 Easy Pace Test Day 2000m Row Gymnastic Warm Up HSPU WOD AMRAP 12 5 Deficit HSPU 4/2” (20/10kg…
Crossfit Skirmish11 August 2021
Day 2) Warm Up 3rds Ski 300m 10 air squats 10 single leg RDL Barbell warm up Strength Complex 6x1* * aim for around 80% for all 6 sets…
Crossfit Skirmish11 August 2021
Barbell Warm Up Muscle Clean / Hang Power Clean / Front Squat Weightlifting Complex : Power Clean - Hang Squat Clean - Front Squat WOD 100 D.U 7 Power Cleans 7 Hang Squat…
Crossfit Skirmish10 August 2021
Warm Up 2 Working Sets : 20 Monsters Steps 10 Box Step Up 5 Single Leg RDL ( L&R) Gymnastic Warm Up on the Pull Up Bar WOD 6 RD ( AMRAP 3…
Crossfit Skirmish9 August 2021
Weightlifting Bias Week 11 Day 1) Warm Up Row 1k easy EMOM including 0:00 - 5 burpees Barbell warm up Strength Complex 6x1* *aim for around 80%…
Crossfit Skirmish9 August 2021
Stretch & Mobility Warm Up 1000m Row - 2000m Bike WOD EMOM x 40: Minute 1: 12-15 Calorie Row Minute 2: 12-15 Burpees Minute 3: 12-15 Calorie Ski Minute 4: 12-15 DB Snatch…
Crossfit Skirmish8 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 95% EMOM 6mins C&J x1 – 95% Split Jerk 5x1…
Crossfit Skirmish7 August 2021
Running Dynamics Gymnastic Warm Up Pull Up Bar ( Hollow / Arch ) Down Up WOD 1000m Run 21 T2B 9 Burpee To The Bar 800m Run 15 T2B 15 Burpee To…
Crossfit Skirmish6 August 2021
Warm Up :30sec On :30sec OFF (Double Unders) Weightlifting Tekkers OH Squat / Thrusters 3-2-1 WOD AMRAP 8: Buy-In: 800 Meter Ski Time Remaining: 30 Double Unders 15 Thrusters (35 / 25 kg) Rest 4 Minutes…
Crossfit Skirmish5 August 2021
Day 2) Warm Up 3rds Row 300m 10 bent over row – light Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find a…
Crossfit Skirmish5 August 2021
Aerobic Capacity Final Week Warm Up Row Intervals Main Set 10 sets 3:00 min Row Rest 1:00 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish4 August 2021
Deadlift / HSPU Warm Up Tabata: Good Mornings Pike HSPU Deadlift Tekkers WOD 4 Rounds ( Every 4:00) 21 Deadlift 15 HSPU
Crossfit Skirmish3 August 2021