Dynamic Running Warm Up Running Conditioning WOD 3 Rounds 700m Run 21 KB Swings 14 Burpee
Crossfit Skirmish29 March 2021
Weekly Programme at #CrossFit Skirmish
Stretch & Mobility Barbell Clean Squat WOD Shuttle Sprints 5,10,15,20,25m 6 Clean Squats @55% Shuttle Sprints 10,15,20,25m 4 Clean Squats @65% Shuttle Sprints 15,20,25m 2 Clean Squats @75%
Crossfit Skirmish24 March 2021
Warm Up Tabata : “ Double Unders ” Barbell Warm Up Front Squat / Push Press WOD 21.3 ? AMRAP 15: 30 Double Unders 15 Trusters 30 Double Unders 15 Toes to Bar RX 42/27kg
Crossfit Skirmish23 March 2021
Running Warm Up Running Conditioning Run 3000/2000m 7min Rest Run 2000/1500m 5min Rest Rest 1000/750m Midline
Crossfit Skirmish22 March 2021
Dynamic Warm Up Options WOD a) Crossfit Open 21.2 Redo WOD b) “Cindy” 20min AMRAP 5 -Strict Pull Ups / Ring Rows 10 -Push Ups 15 -Air Squats
Crossfit Skirmish21 March 2021
Crossfit Open 2021 21.2 = 17.1 WOD For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee…
Crossfit Skirmish19 March 2021
Gymnastic Warm Up Rolling Into Pistols Left / Right Rolling Hollow / Arch Skill Single Leg Squat WOD 1-2-3-4-5-6-7-8-9-10 Power Snatch 20-18-16-14-12-10-8-6-4-2 Pistols
Crossfit Skirmish17 March 2021
Stretch & Mobility Warm Up ” Tabata “ KB Russian Swings Sit Ups WOD AMRAP 14 Max Burpee Every 2 Minutes 7 Toes to Bar / Candle Stick 7 KB Swings 7 Goblet Squats…
Crossfit Skirmish16 March 2021
Dynamic Warm Up Shuttle Sprints 5 x 5,10,15,20,25,30m WOD Murph Preparation ( week 3 ) 400m Run 100 Air Squats 400m Run 80 Air Squats 400m Run 60 Air Squats …
Crossfit Skirmish15 March 2021
Barbell Warm Up AMRAP 7 ( light / empty bar ) 5 Deadlift 5 Power Clean 5 Front Squat 5 Shoulder Press 5 Push Press WOD 5 X 3min Rounds 3 Power Clean 5…
Crossfit Skirmish14 March 2021
Stretch & Shoulder Mobility General Warm Up 2 Rounds 1min Jumping Jacks 10 PVC pass-through 10 PVC OHS 20 sec side plank rotation 40 sec standing calf stretch WOD Open 21.1 For time: 1 wall…
Crossfit Skirmish12 March 2021
Stretch & Mobility Dynamic Warm Up Skill : Double Unders WOD ” Flight Stimulater “ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Under’s RX unbroken , if break back to same set number Midline 2 Working Sets 7…
Crossfit Skirmish10 March 2021
Gymnastic Warm Up 2 Sets ( Not for time ) 3 - Wall Walk Up 6 - Wall Push Ups 12 - Hollow Rocks Skill HSPU WOD In 15min Time Cap 1-2-3-4-5-6-7-8-9-10-11-12 Dumbbell…
Crossfit Skirmish9 March 2021
Warm Up 50 Resistance Band Good Morning 50 Resistance Band Shoulder Press 50 Resistance Band Monsters Walk Barbell DT Deadlift Hang Power Clean Jerk WOD DT 5 Rounds for time 12 Deadlift 9 Hang…
Crossfit Skirmish8 March 2021
Snatch Warm Up Working on positions of Power Snatch -Deadlift -Pull -Receiving WOD AMRAP 25: 20 Power Snatches 4 Rounds of "Cindy" 80 Double Unders 1 Round of "Cindy": 5 Pull-Ups 10…
Crossfit Skirmish7 March 2021
Dynamic Running Warm Up Running Conditioning WOD 6 Rounds For Time: 45 Double Unders / Singles 30 Air Squats 400m Run *With Weighted Vest / Loaded BackPack
Crossfit Skirmish5 March 2021
Gymnastic Warm Up Gymnastic Skill HSPU WOD Every 5 mins (4 sets) 10 Power Cleans 20 HSPU 10 Power Cleans RX 50/35kg
Crossfit Skirmish4 March 2021
Stretch & Mobility Resistance Band Warm Up Tabata -Thrusters -Push Ups WOD 6-12-18-24-18-12-6 Single Dumbbell Renegade Push Ups Single Dumbbell Thrusters -120m shuttle run (10 out/10 back, 20 out/20 back,30 out /30 back…
Crossfit Skirmish3 March 2021
Stretch & Mobility Barbell Warm Up Building DT (week 4) WOD 7 Rounds : :30sec to complete 12 Deadlift :30sec to complete 9 H.P Clean :30sec to complete 6 Jerk
Crossfit Skirmish2 March 2021
“Murph” Prep Day Week 1 Running Dynamic Warm Up WOD “Building Murph” For Time (with the weighted vest or loaded backpack) 1000m Run 8 Rounds of Cindy 1000m Run *1 Round of Cindy 5…
Crossfit Skirmish1 March 2021
CrossFit Open 2021 12 Days To Go Crossfit Open WOD Prep Ascending Ladder for 20:00: 35 D.U , 1 Power Snatch, 1 Lateral Barbell Burpee 35 D.U , 2 Power Snatch, 2 Lateral Barbell Burpees…
Crossfit Skirmish28 February 2021