Gymnastic Day Stretch & Mobility Skill a) HSPU ( Negative 3 Sec Down ) b) Single Leg Squats ( Roll Up Pistols ) c) HS Walk ( Wall Walk Up ) Gymnastic Conditioning AMRAP 15min…
Crossfit Skirmish3 February 2021
Weekly Programme at #CrossFit Skirmish
Dynamic Warm Up WOD ( With Weighted Vest or BackPack) AMRAP 5 Minutes (0:00-5:00) 12 Burpee 10 Toes to Bar / Candle Stick -1 min rest- AMRAP 5 Minutes (5:00-11:00) 12 HR Push Ups 10…
Crossfit Skirmish1 February 2021
Warm Up ( EMOM 7 ) DB / KB / Barbell 3 Power Clean 3 Press 3 Squat WOD “ The Supper Chief “ 7 Rounds of 3min Amrap 3 Squat Cleans 6 Deficit…
Crossfit Skirmish31 January 2021
Dynamic Warm Up WOD 40-30-20-10 •thrusters DB,KB,BB,Resistant Band •push ups *between RD 20x Biceps curl DB,KB,DB,Resistant Band Mid-line 6min as many rounds possible through 30 Russian twist 30 crunches 30 knew to elbow bicycle
Crossfit Skirmish29 January 2021
Warm Up Unbroken Double Unders 10-20-30-40-50-40-30-20-10 - 10 Air Squats WOD 5 RD Max Effort 1:00 KB / DB Swings 1:00 Burpee Over KB / DB 1:00 Goblet Squat Rest 1:00
Crossfit Skirmish28 January 2021
Warm Up “ Chelsea “ from Home EMOM 7 5 - Under The Table Pull Ups / Ring Rows 10- Push Ups 15 - Air Squats Drills DB / KB Power Snatch and Power Clean…
Crossfit Skirmish27 January 2021
Gymnastic Warm Up Hollow Arch Roll Skill HS Hold / Walk WOD “ Midline “ 3 Rounds 50 Superman Extensions 7m HS Walk / HS Hold 50 V Sit Ups / Sit Ups…
Crossfit Skirmish26 January 2021
Stretch and Mobility Dynamic Warm Up WOD AMRAP 21 50 KB / DB Swings 50 HR Push-ups 50 KB Goblet / DB Front Squats 50 Sit Ups 50 KB / DB OH Lunges 50 Burpees
Crossfit Skirmish25 January 2021
Warm Up HS Hold HR Push Up Double Unders WOD AMRAP 5 100 DU / Singles 10 HSPU AMRAP in remaining time Single DB / KB Thruster -REST 2:00 AMRAP 5 80 DU /…
Crossfit Skirmish24 January 2021
Recovery Day 30-45min Flow Time Stretch / Mobility / Yoga
Crossfit Skirmish24 January 2021
WEIGHTLIFTING SNATCH WORKSHOP ( Week 1 ) Introduction Mechanics Analysation Break 15min Drills Supported Exercises
Crossfit Skirmish22 January 2021
Stretch & Mobility WOD For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups…
Crossfit Skirmish21 January 2021
Warm Up 50 Resistance Band Good mornings 50 Resistance Band Shoulder Press 50 Resistance Band Squats Drills Dumbbell Squat Clean & Jerk Dumbbell Snatch WOD 10 Rounds 3 - DB Squat Snatch Left…
Crossfit Skirmish20 January 2021
Gymnastic Warm Up 9 min rotate the movements 4 -Wall Walk Up 8 -HS Shoulder Touches 16 -Hollow Rocks Skill HSPU SHSPU Gymnastics Conditioning For Time: 25 Strict Handstand Push-Ups 50 Kipping Handstand Push-Ups…
Crossfit Skirmish19 January 2021
Warm Up Double Under’s Challenge 1min Max Effort Double Under's WOD For Time 21-20-19-18-17-16-15......1 KB Swings / Backpack Swings 1-2-3-4-5-6-7-8-9......21 Burpee *Every 3:00 including 0:00 Perform 75 Double / Single Under’s
Crossfit Skirmish18 January 2021
Stretch & Mobility Movments Dumbbell / Barbell “ Hang Clean “ WOD EMOM 20 / AMRAP 20 5 Deadlift 5 Hang Power Clean 5 Front Squat Midline 3x 7 Inch Warm :45 sec Hollow Hold…
Crossfit Skirmish17 January 2021
Dynamic Warm Up Loredo Six rounds for time 24 squats 24 pushups 24 walking lunge steps Run 400 meters *Comp with weighted vest
Crossfit Skirmish15 January 2021
Warm Up :Tabata x 2 Pull-Ups Push-Ups Sit-Ups Down Up Skill From Home: Pull Ups Door Pull Up Table Row Door Knob Row Upright Row Prone Overhead Press https://youtu.be/oCXIX6BNKCY WOD For Time 100 Pull-Ups…
Crossfit Skirmish14 January 2021
Warm Up “ Annie Variation “ 3 Rounds 30 Double Under’s 15 Hollow Rocks Skill DB / KB Squat Snatch WOD On the 5:00 x 4 Rounds: 20 Alternating DB / KB PVC Pipe Squat…
Crossfit Skirmish13 January 2021
Gymnastic HSPU+ HS hold Warm up: 1. Stretch 2. 3 RD (not for time) 3-5x Hollow Push Ups …
Crossfit Skirmish12 January 2021
Weightlifting Snatch Warm Up ( Coach Burgener ) 4 x Snatch Drill Snatch Complex EMOM 15 5 Power Snatch + 5 Hang Squat Snatch + 5 OHS
Crossfit Skirmish11 January 2021