Day 3) Warm Up 3rds Row 2mins Ski 2mins Barbell warm up Strength EMOM 6mins Snatch x3 – 50% EMOM 6mins C&J x3 – 50% Jerk from rack…
Crossfit Skirmish5 June 2021
Weekly Programme at #CrossFit Skirmish
Barbell Warm Up AMRAP 5 7 Deadlift / 7 Hang Clean / 7 Front Squat / 7 Jerk Weightlifting Clean & Jerk WOD 50 Power Clean & Jerk 60/40kg On the minute 20…
Crossfit Skirmish3 June 2021
Day 2) Warm Up 3rds Echo Bike 20cals Good Morning x10 Empty Bar Barbell warm up Strength Muscle Clean 3x7 Power Clean 3x5 Clean 3x3 Front Squat w/ 5sec…
Crossfit Skirmish3 June 2021
Warm Up 800m Run Strength Strict Press 10-8-6-4-2-4-6-8-10 Rowing Conditioning AC "Hinshaw Mile PR Program 10 Sets 2 Min Row :15sec Rest *Score is total meters accumulated during 10 sets
Crossfit Skirmish2 June 2021
Snatch Warm Up Snatch Pull - Muscle Snatch - OHS Weightlifting Complex Power Snatch + Hang Squat Snatch WOD 30 Power Snatch 40 / 25kg 10 Burpee Over The Bar 20 Power Snatch 50 /…
Crossfit Skirmish1 June 2021
Warm Up Death by Wall Ball EMOM 2-4-6-8-10-12-14-16-18-20-22-24… *Each fresh min increase by 2 reps WOD 5 Rounds 400m Run 60 Double Unders 20 Dumbbell Shoulders To Overhead RX 2x22kg 2x15kg INT Single Dumbbell
Crossfit Skirmish31 May 2021
Weightlifting Bias Week 1 Day 1) Warm Up 3rds Ski 300m 20 Air squats Barbell warm up Strength Muscle Snatch 3x7 Power Snatch 3x5 Snatch 3x3 Overhead…
Crossfit Skirmish31 May 2021
Warm Up 2 x 10 Barbell Good Mornings 6 Barbell Single Leg RDL ( each leg ) Barbell Conditioning EMOM 10 8 Deadlift 10 Bent Over Row Mono Conditioning 3 x Max Distance 2:00 Ski…
Crossfit Skirmish30 May 2021
Dynamic Warm Up 3 Working Set :30 sec Work Scaupular Pull Ups Jumping Lunges Kipping Push Ups High Knees "Murph" For time: RX ( with weighted vest ) 1 mile Run 100 Pull-ups 200 Push-ups…
Crossfit Skirmish28 May 2021
Day 3) Warm Up 3rds Row 2mins Bike 2mins 5 muscle clean 5 strict press 5 muscle snatch 5 BTN press 5 front squat 5 overhead squat Strength Test 1RM (these don’t…
Crossfit Skirmish28 May 2021
Barbell Warm Up Clean Pull , Muscle Clean , Front Squat with 3 Sec Down Weightlifting Clean Cycle ( Week 5 Test Day ) 20 min to establish 1RM Clean WOD On the 4:00 x…
Crossfit Skirmish27 May 2021
Warm Up 1600m Run Strength Push Press 5 RM WOD FT 30-20-10 D.B Power Snatch Burpee Over D.B 10-15-20 D.B OH Squat T2B RX 22/15kg ITR 15/10 / Burpee / Knee To Elbow
Crossfit Skirmish26 May 2021
Day 2) Warm Up 3rds Row 250m 10 Burpees over rower 10 banded pull apart Strength 3rds 10 strict pull ups 10 kipping pull ups Rest 2mins between rounds …
Crossfit Skirmish26 May 2021
Gymnastic Warm Up HS Walk Skill WOD 5 Rounds Max Effort / Distance 2:00 HS Walk / Bear Crawl 2:00 Rope Climb 2:00 Cal Ski
Crossfit Skirmish25 May 2021
Barbell Warm Up Weightlifting Clean Cycle ( Week 5 Day 1 ) Clean Squat 3x3@80% 3x2@90 3x1@100% from 3RM WOD AMRAP 12 “ Chief Ladder “ 1 Rounds of Chief 50 Double Unders…
Crossfit Skirmish24 May 2021
Prep Week 2 On day 3 this week we will test our current strength in the snatch and clean & jerk. For this reason we will not be aiming to exhaust the body in…
Crossfit Skirmish24 May 2021
Snatch Warm Up Gymnastic Drill Double WOD “ Randy with Jackie “ 75 - Power Snatches 35 / 25 kg follow by 1000m - Row 50 - Thrusters 20 / 15 kg 30 -…
Crossfit Skirmish23 May 2021
Warm Up 5 x Rowing Up 100m Strength Sumo Deadlift 3 RM WOD For Time: 500/400m Row 21 Deadlift 21 Push Jerk 500/400m Row 15 Deadlift 15 Push Jerks 500/400m Row 9 Deadlift 9 Push…
Crossfit Skirmish21 May 2021
Day 3 Warm Up Ski 1km Banded pull apart 3x20 Rear delt flye 3x10 – light (for quality) Strength Push press 5x5 Dumbbell Z Press (dumbbell press seated on floor) 4x12 Bent over row…
Crossfit Skirmish21 May 2021
Gymnastic Warm Up Scapular Pull Ups Yoga Push Ups Jumping Lunges DB Seated Press Skill DB Squat Snatch / DB Power Snatch WOD RX 6 Rounds AMRAP 3:00 30 Air Squat 20 Push Ups 10…
Crossfit Skirmish20 May 2021
Barbell Warm Up AMRAP 8 7 Deadlift 7 Muscle Clean 7 Front Squat 7 Strict Press 7 Push Press Weightlifting Clean Cycle ( Week 4 Day 2 ) Power Clean 5x2@90% from 3 rm…
Crossfit Skirmish19 May 2021
Day 2 Warm Up 3rds Ski 500m RDL – Empty bar Inverted Row – Barbell in rack Strength Deadlift 5x5 Front Squat 4x10 WOD 4rds (aim for unbroken and consistent times) Row…
Crossfit Skirmish19 May 2021
Dynamic Warm Up Bring Sally Up With Wall Ball Conditioning RX 2000m Ski 1000m Run With The Ball 120 Wall Balls INT 100 Wall Ball 1000m Run 2000m Ski Midline 2 Sets…
Crossfit Skirmish18 May 2021