Warm Up 400m Run 16 Alt Dumbbell Snatches 32 Med Ball Cleans Tekkers : Single Dumbbell Devil Press WOD 3 Rounds For Time: 800 Meter Run 50 Wallballs 9 / 6 kg 20 Single…
Crossfit Skirmish2 August 2021
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up Scapular Pull Ups / Double Unders / Down on the Rope Skill Rope Climb WOD “ All the pulls “ 3 Rounds 2:00 Row 2:00 Rope Climb 2:00 Ski 2:00 Pull Ups *Score…
Crossfit Skirmish1 August 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 90% EMOM 6mins C&J x1 – 90% Jerk with 2sec…
Crossfit Skirmish31 July 2021
Dynamic Running Warm Up Running Conditioning 2-000m Run 10 Rounds of Cindy 1-000m Run RX with weighted west * 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats
Crossfit Skirmish30 July 2021
Barbell Warm UP Macho Man Tekkers Power Clean / Front Squat / Jerk WOD AMRAP 15 10 Lateral Barbell Burpees, 1 RD of "Macho Man" 10 Lateral Barbell Burpees, 2 RD of "Macho Man"…
Crossfit Skirmish29 July 2021
Day 2) Warm Up 3rds Row 300m 10 empty bar push press 10 air squats Barbell warm up Strength Complex 6x1* *aim to build in weight each set and…
Crossfit Skirmish29 July 2021
Aerobic Capacity Warm Up Row Intervals Main Set 9 sets 3:30 min Row Rest 1:30 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish28 July 2021
Running Warm Up 400m Run Barbell Warm Up OH Squat , Push Press WOD 15 OH Squat 200 Meter Run 12 OH Squat 200 Meter Run 9 OH Squat 200 Meter Run 6 OH…
Crossfit Skirmish27 July 2021
Warm Up Deadlift Warm Up: 3 Sets 10 Single Leg Deadlift ( Left / Right ) 20 Monster Walk Strength Testing Week Sumo Deadlift 1RM WOD AMRAP 12 14 Deadlift 100/65kg 7 T2B…
Crossfit Skirmish26 July 2021
Weightlifting Bias Week 9 Day 1) Warm Up 3rds Ski 300m 10 barbell good mornings Barbell warm up Strength Complex 6x1* *aim to build in weight each…
Crossfit Skirmish26 July 2021
Snatch Warm Up Snatch Pull - Hang Muscle Snatch - OH Squat Snatch Tekkers WOD 6 x 3:00min Rounds 2 - Power Snatch 6 - Burpee Over The Bar ( Lateral ) 10…
Crossfit Skirmish25 July 2021
Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x1 – 85% EMOM 6mins C&J x1 – 85% Jerk Complex 5x1…
Crossfit Skirmish24 July 2021
Stretch & OH Shoulders Mobility Warm Up KB Push Press - OH Lunges 400m KB Waiter Walk WOD “ Unknowing “ 600m Ski 600m Row 1200m Bike 400m KB Waiter Walk 24/16kg …
Crossfit Skirmish24 July 2021
Warm Up 15 Good Mornings 30 Monster Steps 15 Straight Legs Deadlift Strength Sumo Deadlift 3 RM WOD AMRAP 12 50 Cal Ski 25 HSPU / Pike Push Ups 50 Wall Balls 25…
Crossfit Skirmish22 July 2021
Warm Up Run 400m Run 200 backwards Barbell Warm Up Front Squat WOD AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (50 / 35kg) 6 Burpee Box Jump…
Crossfit Skirmish21 July 2021
Day 2) Warm Up 3rds Ski 300m 10 air squats 10 thrusters – empty bar Barbell warm up Strength Complex 6x1* *aim to build in weight each set…
Crossfit Skirmish21 July 2021
Warm Up “Tabata” Double Unders Empty Bar Push Press Gymnastics Bar Muscle Ups / Pull Ups WOD For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups / Pull Ups Directly Into...…
Crossfit Skirmish20 July 2021
Aerobic Capacity Warm Up 4:00 Row Main Set 8 sets 4:00 min Row Rest 2:00 * Calculate Your Power-To-Weight Ratio
Crossfit Skirmish19 July 2021
Week 8 Day 1) Warm Up 3rds Row 300m 10 air squats 10 burpees Barbell warm up Strength Complex 6x1* *aim to build in weight each set and…
Crossfit Skirmish19 July 2021
Running Warm Up & Barbell Warm Up Weightlifting Clean WOD 21min Time Cap 3-000m Run Max Reps Clean Squat RX 80/55kg
Crossfit Skirmish18 July 2021
Dynamic Running Warm Up HERO WOD 5 RFT 500m Run 30 Walking Lunges 20 Push Ups 10 Pistol Squats RX wearing weighted west
Crossfit Skirmish16 July 2021
Warm Up Hollow Rocks / Jumping Lunges WOD AMRAP 20: 30 Wallballs (9 / 6 kg) 20 Toes to Bar 10 Box Jump Over 30/24” Midline 2 Sets ( not for time ) 5…
Crossfit Skirmish15 July 2021
Warm Up 1000m Run Singles Under WOD CONDITIONING 2 Sets Tabata Calorie Bike (8 rounds) - Rest 2:00 - Tabata Double Unders (8 rounds) -Rest 2:00 - Tabata Calorie Ski (8 rounds) -Rest 2:00-…
Crossfit Skirmish14 July 2021