Day 2) Warm Up 3rds Row 300m 10 good morning 10 empty bar thruster Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find…
Crossfit Skirmish14 July 2021
Weekly Programme at #CrossFit Skirmish
Warm Up 500m Run Easy Pace ( between 5:00 - 6:00 ) 500m Run Fast Pace ( between 4:00 - 5:00 ) 500m Run Easy Pace ( between 5:00 - 6:00 ) WOD Outside 5…
Crossfit Skirmish12 July 2021
Week 7 Day 1) Warm Up 3rds Row 300m 10 burpees Barbell warm up Strength Complex 6x1* *aim to build in weight each set and find a heavy…
Crossfit Skirmish12 July 2021
Gymnastic Warm Up Scapular Pull Ups H.R Push Ups Tempo Air Squats (3-1-3) Weightlifting Clusters WOD Part A and B , For Time: 3 Rounds of "Cindy" 12 Clusters 60 / 40kg…
Crossfit Skirmish11 July 2021
Warm Up 15 - 10 - 5 Wall Balls Down Up Weightlifting 10min Working on Heavy single Thruster WOD 4 Rounds (Every 4:00) 21 / 19 Cal Ski 15 Thrusters 40/25kg 9 Burpee Over…
Crossfit Skirmish9 July 2021
Barbell Warm Up Deadlift - Muscle Clean - Push Press Weightlifting Clean & Jerk Fast Lift 2 Rounds Max Effort Power Clean 10 sec - rest 50 sec 20 sec - rest 40…
Crossfit Skirmish8 July 2021
Warm Up 3rds Ski 300m 10 single leg RDL (each leg) Barbell warm up Strength No foot no hook clean* 6x3 – 75% *Set up with feet in receiving position…
Crossfit Skirmish8 July 2021
Aerobic Capacity Warm Up Row 6:00 ( establish your average pace ) Main Set 3 Sets 3x (300m at faster, 60sec recovery row) -Rest 2min b/t sets- Sprints 10 Sets 10sec Sprints -Rest 1m b/t…
Crossfit Skirmish7 July 2021
Warm Up 2 Sets 10 Good Mornings 5 Single Leg RDL ( left & right ) Strength 3x10 Sumo Deadlift WOD 6 Round (2:00 per round) 5 C2B Pull Ups 25 Double Unders…
Crossfit Skirmish6 July 2021
Warm Up 500m Ski — 20 Yoga Push Ups 1000m Bike — 20 Squats Skill Dumbbell Hang Squat Clean Dumbbell Split Jerk WOD 50-40-30-20-10 Cal Ski 10 - Dumbbell Split Jerk Rest 5:00 10-20-30-40-50…
Crossfit Skirmish5 July 2021
Day 1 Warm Up 3rds Row 300m 10 Good morning – empty bar 10 air squats Barbell warm up Strength No foot no hook snatch* 6x3 – 75% *Set…
Crossfit Skirmish5 July 2021
Gymnastic Warm Up : -Toes To Bar Barbell Warm Up : -Power Snatch WOD 2 Rounds: 500 Meter Row, 25 Power Snatches 500 Meter Row, 25 Toes To Bar 500 Meter Row, 25…
Crossfit Skirmish4 July 2021
Was Warm Up 1000m Run WOD 50 Air Squats 50 Sit Ups 50 Air Squats 50 Sit Ups 50 Air Squats Into 50 Dumbbell Goblet Squats 22/15kg 50 Sit Ups 50 Dumbbell Goblet Squats 25/15kg…
Crossfit Skirmish2 July 2021
Day 3 Warm Up 3rds Row 2min Ski 2min Barbell warm up Strength EMOM 6mins Snatch x2 – 70% EMOM 6mins C&J x2 – 70% Jerk with pause…
Crossfit Skirmish2 July 2021
Snatch Warm Up Working on heavy Power Snatch WOD Isabel ( 30 Power Snatches 60/40kg ) E3MOM 2 Rounds Of Cindy (including 0:00) Cindy 5 Pull ups 10 Push Ups 15 Air Squat
Crossfit Skirmish1 July 2021
Aerobic Capacity Warm Up 6min Row ( recored your average pace ) Main Set 3 Sets 6x (30sec at fast, 30sec at easy) -Rest 3min b/t sets- Sprints 6 Sets 30sec Sprint…
Crossfit Skirmish30 June 2021
Day 2 Warm Up 3rds Row 500m 1 round strict cindy Barbell warm up Strength No foot no hook clean* 6x3 – 70% *Set up with feet in receiving…
Crossfit Skirmish30 June 2021
Warm Up 400m Run - 200m Run Backwards Set Up EMOM 8 Box Jumps 8 Wall Balls 8 DB Snatch 8 Pistol Squats 8 Pull Ups WOD 50 Wall Balls 40 D.B…
Crossfit Skirmish29 June 2021
Warm Up 2 Working Sets 10 Single Leg RDL ( Left ) 10 Good Mornings 10 Single Leg RDL ( Right ) Strength SDHP Work on heavy single WOD AMPRAP 3:00 50 D.U…
Crossfit Skirmish28 June 2021
Day 1 Warm Up 3rds 10 burpees 10 thrusters – empty bar Ski 250m Barbell warm up Strength No foot no hook snatch* 6x3 – 70% *Set up with…
Crossfit Skirmish28 June 2021
Running Warm Up Aerobic Capacity 5 Sets 400m Run Fast ( 3:30 - 3:59 pace ) 400m Run Slow ( 4:30 - 4:59 pace ) Rest 1:00 between sets Barbell Warm Up Thrusters…
Crossfit Skirmish27 June 2021
Day 3 Warm Up 3rds Row 2min Ski 2min Barbell warm up Strength EMOM 6mins Snatch x3 – 65% EMOM 6mins C&J x3 – 65% Jerk recoveries* 3x3,…
Crossfit Skirmish26 June 2021
Warm Up : Row 500 slow pace Snatch Warm Up Weightlifting OH Squat WOD For Time: 9-8-7: Power Snatches Overhead Squats 30/24 Calorie Row 6-5-4: Power Snatches Overhead Squats 30/24 Calorie Row 3-2-1: Power…
Crossfit Skirmish25 June 2021