Weekly Programme at #CrossFit Skirmish
Warm Up 3x 9-KB Swings 3-Pull Ups with 10 sec Hold Chin Over the bar , negative down. WOD COMP …
Crossfit Skirmish17 September 2020
Stretch & Mobility Warm Up Inch warms Lunges WOD RX 27-21-15-9 Med Ball Clean 9/6kg Med Ball Box Step Up 24/20” HR Push Ups Box Jump Over 30/24” INT 21-15-9 Med Ball Clean…
Crossfit Skirmish16 September 2020
Warm Up AMRAP 7min 10 Hollow Rocks 10 Empty Bar Deadlift 10 D.U / 20 Singles Skill : T2B WOD F.T COMP ( 8 Rounds ) RX ( 6 Rounds ) 12 T2B…
Crossfit Skirmish15 September 2020
Warm Up Rowing Intervals 7 sets 30sec Work : 30 sec Rest Skill Single Dumbbell Clean and Jerk WOD AMRAP 3:00 200m Row 15 Burpee Over Rower / Burpee Max Dumbbell C&J Rest 3:00 …
Crossfit Skirmish14 September 2020
Stretch Running Dynamic Warm Up Running Conditioning : COMP 10x400m Run (Weighted Vest 9/6kg) Rest 1:00 RX 10x400m Run 1:00 Rest INT 8x400m Run 2:00 Rest
Crossfit Skirmish13 September 2020
Stretch & Mobility Snatch Warm Up Snatch High Pull Power Snatch Squat Snatch OHS WOD Run 1000m / 800m 25 Power Snatch / 18 Power Snatch Run 1000m / 800m 20 Hang Squat Snatch /…
Crossfit Skirmish11 September 2020
Warm Up 2x :30sec HS Hold 20 Scup Push Ups :30sec Hollow Arch from Pull Up Bar Gymnastic Skill Pull Ups HSPU Pistol Squats WOD RX “ Cindy “ AMRAP 20 5-Pull Ups 10-Push Ups…
Crossfit Skirmish10 September 2020
Warm Up “Tabata” Air Squat -Fast Inch Worms -Slow WOD For time: RX/INT Row 50 Cal / 500m 50 Wall ball + 50 Double Under’s / 100 singles Row 40 cal / 400m 40…
Crossfit Skirmish9 September 2020
Gymnastic Warm Up : 2 x 10 Hollow Rocks 20 Scapular Pull Ups 10 D.B Snatch Skill T2B WOD AMRAP 18 20m D.B Overhead Lunges 8 T2B 20m D.B Overhead Lunges 8 Burpee Over D.B…
Crossfit Skirmish8 September 2020
Warm Up 1000m Run Conditioning 6min Max Effort Cal Ski Rest 1:00 6min Max Effort Cal Row Rest 1:00 6min Max Effort Cal Bike Rest 1:00 6min Max Distance Run
Crossfit Skirmish7 September 2020
Stretch and Mobility Barbell Warm Up : Stiff Leg Deadlift Muscle Clean Strict Press Weightlifting : Hang Power Clean & Jerk WOD “ Fast Bar “ 5 Rounds 4:00 Per Round 10-8-6-4 Deadlift Hang Power Clean Jerk RX…
Crossfit Skirmish6 September 2020
Warm Up : 3 Rounds of Cindy 5 - Strict Pull Ups 10 - Push UPS 15 - Air Squats Conditioning 1200m Run 63 Wall Balls 36 C2B Pull Ups 800m Run 42 Wall Balls 24…
Crossfit Skirmish4 September 2020
Warm Up Movements : Double Under’s Dumbbell Power Snatch WOD 18 Minute Ascending Ladder (AMRAP – Reps) 10 - Double Under’s / 20 Single Under’s 3 - Dumbbell Power Snatch 25/17kg 20 / 40 6…
Crossfit Skirmish3 September 2020
Gymnastic Warm Up : 3 sets 15 : Scapular Pull Ups 10 : Hollow Rocks 15 : Jumping Lunges Gymnastic Skill : Toes To Bar WOD 20min AMRAP 25 Toes to bar / Knees To Elbow…
Crossfit Skirmish2 September 2020
Running Dynamic Warm Up Sprints 5x50m Running Conditioning 5 x 1000m Run Rest 2:00 between rounds
Crossfit Skirmish1 September 2020
Warm Up : Rowing Up 100m x 5 Barbell Warm Up : Stiff Leg Deadlift Good Mornings Conditioning : 6-000m Row Every 3:00m including 0:00 Perform 12 Deadlift 60/40kg
Crossfit Skirmish31 August 2020
Stretch & Mobility Warm Up : 800m Run , rest 1:00 - 400m Run Weightlifting : Power Clean WOD " The Chief " 5 Rounds 3min AMRAP 3-Power Clean 60/40 6-Push Ups 9-Air Squats -Rest 1:00…
Crossfit Skirmish30 August 2020
Firstly - as always we wish you and your families only the best and hope that you are staying safe. Whilst we are disappointed that we can't get going with small group training (yet), we…
Crossfit Skirmish12 July 2020
Dear All, Firstly we hope that you and your families are well and staying safe. Needless to say we are missing you all terribly. Not just the workouts and sweat but you wonderful people. We…
Crossfit Skirmish18 May 2020
Gymnastics At Home Skill 5 x Free HS Hold 5 x 1:30 Plank 5 x Attempts Max Distance HS Walk WOD 30 Wall Walk Up 40 Candlestick 50 HSPU
Crossfit Skirmish25 March 2020