Stretch and Mobility ( 7-10min ) Skill of the Day Your Own Option Conditioning 10 Rounds In time cap of 3:00 25/20 Cal Bike 25/20 Ski Rest 2:00
Crossfit Skirmish8 December 2020
Weekly Programme at #CrossFit Skirmish
Warm Up Tabata “ Midline “ 8 Sets 20sec ON 10sec OFF Hollow Hold Arch Hold WOD For Time COMP 200 Double Under’s 50 Wall Balls 50 T2B 50 Wall Balls 50 T2B 200 Double…
Crossfit Skirmish6 December 2020
Snatch Warm Up 2 Sets : Empty Bar 7 Snatch Shrugs 7 Snatch High Pull 7 Muscle Snatch 7 Snatch Drop 7 OHS Weightlifting COMP & RX “Squat Snatch” INT “Power Snatch” Work on…
Crossfit Skirmish4 December 2020
Stretch & Mobility Warm Up 3:00 Easy Pace Row 2:00 Medium Pace 1:00 Hard Pace Row GOLF 1:00 Work / 1:00 Rest 18 Rounds (Holes on a Golf Course) Male. Female. Points. >335m Eagle >295m.…
Crossfit Skirmish3 December 2020
Warp Up Chelsea EMOM 6 5 Pull Ups 10 Push Ups 15 Air Squats Weightlifting Thrusters 3-2-1-1-1 WOD A.AMRAP 5: Buy-In: 150 DU 10 Pull Ups 15 Trusters Rest 3 mins AMRAP 5:…
Crossfit Skirmish2 December 2020
Stretch & Mobility Skill : HS Walk Power Clean Weightlifting Conditioning 27-21-15-9 Power Clean 15 Burpee Over the bar after each round Rest 5 min Gymnastics Conditioning For Time: 27-21-15-9 Kettlebell Swings 15m Handstand Walk…
Crossfit Skirmish1 December 2020
Warm Up 3 sets 10 Hollow Rocks 10 Jumping Lunges 10 Swings WOD 4 Rounds (New set every 7:00) 25/20 Cal. Row 15m Front rack Dumbbell Lunge 25 toes to Bar Comp 25/17kg Rx 22/15kg…
Crossfit Skirmish30 November 2020
CrossFit Total Day Test Week ( after 5 weeks of progression ) General Warm-Up 5 minutes of Row Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5…
Crossfit Skirmish29 November 2020
Fun Day WOD ( for time ) Annie + DB Randy + Karen “Annie” 50-40-30-20-10 Double Under’s Ball Sit Ups Comp & Rx : Med Ball Sit Ups INT : Singles / Abmat Sit Ups…
Crossfit Skirmish27 November 2020
Shoulders Mobility Strength Shoulder Press 5x10 @50-60% New Set Every 2:00 WOD Every 90sec for 10 Rounds 3 - Power Snatch 3 - Power Clean & Jerk *single barbell @ 50-60% from snatch 1RM *focus…
Crossfit Skirmish26 November 2020
Stretch and Mobility Conditioning 6 Rd ( 3:00 per round ) RX / INT 24/18 Burpee Over The Row Max Distance Row Rest 1:00 min 21/15 Burpee Over The Row Max Distance Row Rest 1:00…
Crossfit Skirmish25 November 2020
Gymnastic Warm Up 7min Scapular Pull Ups Wall Walk Up Hollow — Arch WOD For Time: 15-12-9: HSPU / HR Push Ups Pull Ups / Jumping Pull Ups 200 Double-Unders / Singles 12-9-6: HSPU /…
Crossfit Skirmish24 November 2020
Warm Up EMOM 12 200/150m Row Strength Deadlift Back Squat WOD EMOM 20 EVEN : 3 Back Squat UNEVEN : 5 Deadlift * two barbels *working @60-65% from1RM
Crossfit Skirmish23 November 2020
Stretch & Mobility WOD ( COMP ) 30 Power Cleans 50/35 30 Toes to Bar 30 Burpee Over The Bar 30 Shoulder to Overhead 50/35 30 Burpee Over The Bar 30 Toes to Bar 30…
Crossfit Skirmish22 November 2020
Snatch Warm Up Weightlifting Snatch Complex 5 sets : Snatch Pull , Hang Power Snatch , Snatch Balance WOD COMP & RX AMRAP 12: 25 Double-Unders 9 Toes to Bar 25 Double-Unders 9 Hang Squat…
Crossfit Skirmish20 November 2020
Warms Up Tabata “ Back Squat “ 20/15kg Strength Back Squat ( week 4 ) warm up to 80% from 1rm 1-1-1-1-1-1-1-1-1-1 @85-90% WOD 1500m Row 50 Air Squat 1000m Row 50 Air Squat 500m…
Crossfit Skirmish19 November 2020
Gymnastic Warm Up Wall Walk Up HS Shoulder Touches Hollow Rocks Skill HS Walk / HSPU WOD COMP 5 x AMRAP 4:00, rest 4:00 15m HS Walk 10 SHSPU Max Reps Burpee in remaining…
Crossfit Skirmish18 November 2020
Barbell Warm Up Weightlifting 15m Establish single heavy COMP & RX Clean Squat INT Power Clean WOD 200 Double Under’s 100 Power Cleans 50 Chest to Bar COMP 60/40kg RX 50/35kg / Pull Ups INT 35/25kg…
Crossfit Skirmish17 November 2020
Stretch and Mobility Hips Warm Up : Monster Walk Jumping Lunges Inch Warm Strength Deadlift ( Week 4 ) 6x3@90% from your last week 3RM WOD EMOM 20 Odd : 20 cal…
Crossfit Skirmish16 November 2020
Warm Up 7min : Box Step Up Push Press Scapular Pull Ups Front Squat WOD Comp / Rx For Time: 400m Row , 40 Wallballs (9 / 6 kg) 400m Row , 40 Power…
Crossfit Skirmish15 November 2020
Barbell Warm Up WOD (AMRAP 12 ) 12 Burpee Over The Bar 9 Deadlifts 7 Hang Power Clean 5 Push Jerks Comp - 70 / 47kg RX - 60/40kg INT 40/25kg Gymnastic Benchmark ( Optional…
Crossfit Skirmish13 November 2020
Warm Up Squat Therapy Tabata : Squats / Reverse Lunges Strength Back Squat ( Week 3 ) 12-10-8-6-4 12@60% 1RM Back Squat 10@65% 1RM Back Squat 8@72% 1RM Back Squat 6@78% 1RM Back Squat 4@83%…
Crossfit Skirmish12 November 2020
Stretch & Mobility Conditioning On the 5:00 x 6 Rounds: 350m/250m Ski 350m/250m Row 50 Double Under’s / 100 Singles
Crossfit Skirmish11 November 2020