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 Cleans 7…
Crossfit Skirmish24 June 2021
Weekly Programme at #CrossFit Skirmish
Warm Up Row 6:00 ( Recored your average pace ) Main Set 10 Rounds 2:00m Row :15sec Rest This week goal Row 2:00 at fast pace Your fast pace will the average pace from 6:00…
Crossfit Skirmish23 June 2021
Warm Up “ Annie “ 50-40-30-20-10 Double Unders Sit Ups Skill : Toes To Bar WOD 10 Sumo Deadlift High Pull - 50/35kg 15 Burpees Over Bar 20 TTB 15 Burpees Over Bar 10 Sumo…
Crossfit Skirmish22 June 2021
Warm Up ( part a & b ) 400m Run 2 x 10 Deadlift - 6 Power Clean - 4 Jerk ( empty bar ) Weightlifting Clean & Jerk WOD AMRAP 10: 1600 Max…
Crossfit Skirmish21 June 2021
Week 4 Day 1) Warm Up 3rds Row 300m 10 burpees Barbell warm up Strength No foot no hook snatch* 6x3 – 65% *Set up with feet in…
Crossfit Skirmish21 June 2021
Warm Up 2 sets of 5 KB Swings - 5 Goblet Squat - 5 KB Hang Snatches WOD “LADDER UP” AMRAP 10 2 Cal Row 4 KB Goblet Squat 4 Cal Row 6 KB…
Crossfit Skirmish20 June 2021
Day 3) Warm Up Row 500m 3rds Strict Cindy Row 500m Barbell warm up Strength EMOM 6mins Snatch x3 – 60% EMOM 6mins C&J x3 – 60% Jerk…
Crossfit Skirmish19 June 2021
Warm Up 2 Working Sets : 5 Inch Worms / 10 Good Mornings / 15 V-Sits Skill : Toes To Bar / Knees To Elbow WOD For Time: 27 Deadlifts, 27 Toes To Bar, 27 Burpee…
Crossfit Skirmish18 June 2021
Dynamic Running Warm Up 400m Run - 200m Run Backwards Running Conditioning For Time: 50 Wallballs 9 / 6 kg 800m Run 50 Alternating Dumbbell Power Snatches 22.5 / 15 kg 800m Run 50…
Crossfit Skirmish17 June 2021
Aerobic Capacity with Chris Hinshaw Week 3 Warm Up Row 6:00 ( record your average pace ) Main Set (2400m) 8 Rounds 200m Fast 100m Easy *no break Sprints 12 Sets :20 sec Row 1:00…
Crossfit Skirmish16 June 2021
Day 2) Warm Up 3rds Ski 300m 10 single leg RDL Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Clean 3x7 Power…
Crossfit Skirmish16 June 2021
Stretch & Mobility Gluts and Shoulders Activation 2 Sets 6 DB Seated Shoulder Press ( left and right ) 8 DB Bulgarian Split Squats ( left and right ) 10 Scapular Pull Ups …
Crossfit Skirmish15 June 2021
Stretch & Shoulders Mobility Gymnastic Warm up Inch Warms HS Hold Pike Push Ups Skill HSPU / HSPU Deficit WOD / ( Do you want to go toCOMP WOD ) 5 Rounds For…
Crossfit Skirmish14 June 2021
Week 3 Day 1) Warm Up Row 1km Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Snatch 3x7 Power Snatch 3x5…
Crossfit Skirmish14 June 2021
Warm Up 21-15-9 Slow - Fast - Slow Barbell Warm Up Muscle Clean / Hang Power Clean / Front Squat WOD 5 Rounds: 400 Row 7 Power Cleans 7 Hang Squat Cleans 7 Front Squat…
Crossfit Skirmish13 June 2021
HERO Saturday Dynamic Warm Up Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50…
Crossfit Skirmish11 June 2021
Aerobic Capacity with Chris Hinshaw Warm Up Row 6min Goal is to get average pace Part A 3 Sets :60 sec Easy Pace :30 sec Rest :10 sec Sprint Rest 3min Part B…
Crossfit Skirmish10 June 2021
Gymnastic Warm Up EMOM 8 MIN - 10 High Box Stand Up 27/24” - 5 Pull Ups with 10 Sec Negative Down - 5 Roll Up Pistols - 10 HS Shoulder Touches Skill HSPU…
Crossfit Skirmish9 June 2021
Day 2) Warm Up 3rds Ski 500/400m 10 inch worms Barbell warm up Strength **Build on weights from last week, aim to increase marginally Muscle Clean 3x7 Power Clean…
Crossfit Skirmish9 June 2021
Warm Up 3x :30 sec Work front squat down up push press down up Barbell Movements Power Clean Thrusters WOD 3 Rounds: 15 Power Cleans 50 / 35 kg 12 Thrusters 50 / 35…
Crossfit Skirmish8 June 2021
Dynamic Running Warm Up Double Unders Warm Up Conditioning Run 1,600 meters 150 Double Unders Run 1,200 meters 100 Double Unders Run 800 meters 50 Double Unders Run 400 meters
Crossfit Skirmish7 June 2021
Week 2 Day 1) Warm Up Echo Bike Cals 50/40 3 rds strict Cindy Barbell warm up Strength **Build on weights from last week, aim to increase marginally …
Crossfit Skirmish7 June 2021
Warm Up Part a) 1000m Row Part b) T2B Warm Up Strength Build Deadlift to heavy 5 WOD AMRAP 20: 5 Deadlifts 120 / 80 kg 10 T2B 15 / 12 Cal Row…
Crossfit Skirmish6 June 2021