Dynamic Warm Up DU - Jumping Lunges WOD 4 Rounds 1:00 Ground to overhead ( backpack or dumbbell ) 1:00 Overhead Revers Lunges ( backpack or dumbbell ) 1:00 Burpee over ( backpack or dumbbell…
Crossfit Skirmish10 January 2021
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up 10min Working on steady pace Rolling in to single leg squat HS Hold Yoga Push Ups Skill HS Hold ( Week 3 ) WOD 21- HSPU / HR Push Ups 50 -…
Crossfit Skirmish8 January 2021
OH Mobility Coach Burgener Snatch Warm Up https://youtu.be/Y5YFU_iuwJ4 Squat Snatch Drills ( PVC Pipe ) EMOM 30 5 Squat Snatch Focus : good mechanics safe movement quality not speed
Crossfit Skirmish8 January 2021
Stretch Skill HS Hold WOD Tabata Squat ( 8 Rd :20sec Work :10sec Rest) Rest 1:00 Push Ups (8 rounds :20sec Work :10sec Rest) Rest 1:00 D.U (8 rounds :20sec Work :10sec Rest) Rest 1:00…
Crossfit Skirmish7 January 2021
Stretch & OH Mobility Gymnastics WOD 17min AMRAP 2 Wall Walk Up - 10 HS Shoulder Touches * On the min 0,5,10 perform 20 pistols / squats Cool Down Rom WOD
Crossfit Skirmish6 January 2021
Warm Up Double Unders 5-7min HSPU 7-10min ( working on good form ) WOD 12 Rounds 9 Backpack Thrusters 35 Double Unders *Every 3rd Min perform including 0:00 5 HSPU / 10 HR Push Ups
Crossfit Skirmish4 January 2021
Warm Up “Tabata” Plank Shoulders Touches Hollow Rocks Skill HS Hold ( Week 2 ) WOD 3 min AMRAP 2 Air Squats + 2 Revers Lunges + 2 Burpee 1 min Rest 5 min…
Crossfit Skirmish3 January 2021
WOD “12 MONTH 2020” January 30 Backpack Squats + 30 D.U February 29 Backpack Swings + 29 D.U March 31 Push Ups + 31 D.U April 30 Backpack Sumo Deadlift High Pull + 30 D.U…
Crossfit Skirmish31 December 2020
Gymnastic Warm Up Skill HS Hold ( working on progression ) WOD 2 Rounds 50 Air Squats 25 Push Ups 100 Revers Lunges 25 Push Ups 50 Air Squats * Rest 5:00 min Between Rounds…
Crossfit Skirmish30 December 2020
Warm Up 21-15-9 Air Squats Sit Ups WOD 100 Yoga Push Ups 300 Double Unders 100 Sit Ups Midline 5min Plank Hold
Crossfit Skirmish29 December 2020
Gymnastic Warm Up HS Hold ( Of the wall ) Plank Hollow Hold HS Hold ( From the floor ) Hollow Rocks New Year Challenge Building HS Hold ( Away from the wall )…
Crossfit Skirmish28 December 2020
Stretch & Mobility WOD 12 Days of Christmas presented by @SocialWod Complete in this order 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. Burpee Bar Muscle Up Thrusters 50/35kg T2B Power Snatch 50/35kgs 500m Ski / Row…
Crossfit Skirmish22 December 2020
Stretch & Mobility Snatch Warm Up 3 sets of 7 reps Snatch Shrug / Snatch High Pull / Muscle Snatch / Drop Snatch Weightlifting Power Snatch 1-1-1-1-1 WOD "ISA - BALL" 12 min AMRAP 3…
Crossfit Skirmish21 December 2020
Barbell Warm Up EMOM 5min 5 Thrusters (empty bar ) 5 Down Ups Strength Heavy Clusters 1-1-1-1-1 WOD 3 rounds of "Crossfit Beep Test" 50 Cal Row 3 rounds of "Crossfit Beep Test" 50 Cal…
Crossfit Skirmish20 December 2020
Warm Up WOD AMRAP 27 COMP: 20 kb oh lunges 24/16kg 20 bar muscle-ups 20m handstand walk 20 kb hang power snatch 24/16kg 20 box jumps 30/24” 20 kb goblet squats 24/16kg 20 deficit handstand…
Crossfit Skirmish18 December 2020
Stretch & Mobility Conditioning 10 Round 1:00 Max Cal Bike Rest :30 sec Transition 1:00 10 Round 1:00 Max Distance Shuttle Sprint Rest :30 sec Transition 1:00 10 Rounds 1:00 Max Cal Ski Rest :30…
Crossfit Skirmish17 December 2020
Warm Up Row Intervals 5 sets 1:00 on :30 off WOD COMP On the 4:00 x 5 Rounds: 75 Double-Unders 20/18 Calorie Row 10 Front Rack Lunges (70 / 48 kg) RX On the 4:00…
Crossfit Skirmish16 December 2020
Weightlifting Warm Up 7 min AMRAP : 7 Deadlift 7 Power Clean 7 Front Squat 7 Shoulder Press Clean and Jerk On the 2:00 x 5 Sets: 5 Deadlifts 3 Hang Power Cleans 1…
Crossfit Skirmish15 December 2020
Stretch & Mobility Strength : Stamina Squats On the Minute x 14 (7 Rounds): Min 1 - 2 Front Squats Min 2 - 4 Back Squats WOD 3 rounds 21 Toes to Bar 15 Bar Facing…
Crossfit Skirmish14 December 2020
Warm Up : Tabata : Row Double Unders Skill : C2B Pull Ups WOD COMP ( weighted vest ) 2K Row 200 DU 12 Rounds of "Heavy Cindy" RX : For Time: 2K Row 200…
Crossfit Skirmish13 December 2020
Saturday Fun with @SocialWOD Team Chipper ( Using individual bar and safe distance ) 150 D.U / Singles Each 100 Snatch 150 Cal Ski or Bike or Row 150 D.U / Singles Each 100 Cleans…
Crossfit Skirmish11 December 2020
Gymnastic Warm Up 7min : Wall Walk Up - HS Hold - HS Shoulders Taps Skill HS Walk Gymnastic Conditioning COMP 12 Round ( Every 2:00) 20 cal Row - 10m HS Walk RX 12…
Crossfit Skirmish10 December 2020
Stretch Mobility Deadlift 1-1-1-1-1 WOD "Loch Ness Monster" For Time: 50 DB Single Arm Thrusters 50 Box Jumps 50 DB Single Arm Thrusters *On the Minute - 5 Deadlifts COMP Thrusters - 25/17 kg Box…
Crossfit Skirmish9 December 2020