Running Dynamic Warm Up Deadlift 5-4-3-2-3-4-5 Running Conditioning 3 Rounds: Run 500m -Rest 1:30 Between Rounds 3 Rounds: Run 400m -Rest 1:30 Between Rounds 3 Rounds: Run 300m -Rest 1:30 Between Rounds (RX Run with…
Crossfit Skirmish4 February 2020
Weekly Programme at #CrossFit Skirmish
STRETCH (SQAUT MOBILITY ) STRENGTH Back Squat Waves (Week 2) Set 1: 4 Reps Set 2: 3 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 4 Reps Set 5: 3 Reps Set 6:…
Crossfit Skirmish2 February 2020
Snatch Warm Up Squat Snatch Trekkers 12min Working on single heavy lift WOD (Snatch D.T ) 10 Rounds 30 secs Intervals 0:00 Complete 12 Snatch Deadlifts 45/30kg 0:30 Complete 9 Hang Power Snatch 45/30kg 1:00…
Crossfit Skirmish1 February 2020
Warm Up “Burpee Wall Ball Game “ Partner Deadlift WOD Teams of 2 5 rounds 30 Syncro Wall Balls 50 T2B *On Every 3min including 0:00 perform 5 Partner Deadlift 150/100kg BARBELL CLUB (Weightlifting) Clean & Jerk…
Crossfit Skirmish31 January 2020
Stretch & Mobility Warm Up 2 Sets 12 x Ring Rows / Push Ups / Jumping Lunges Functional Bodybuilding EMOM 12 Even Min : 8 Bent Over Row Odd Min : 6 Seated DB Shoulder Press…
Crossfit Skirmish30 January 2020
Taping is now commonly used by athletes to aid training. Taping can help to restrict movement of injured joints, provide soft tissue compression to reduce swelling, support joints to protect injured areas and as protection…
Crossfit Skirmish29 January 2020
Barbell Warm Up Clean and Jerk Complex On the 1:30 x 7 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster WOD 21-15-9 Deadlift 9-15-21 Push Press RX 60/40kg Cool Down Double…
Crossfit Skirmish29 January 2020
Partner Double Under’s Warm Up 10-20-30-40-50-60-70-80-90-100 Partner WOD AMRAP 25 (Max Rounds and Max Distance) Partner a) 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups Partner b) Rowing for distance *Change over after…
Crossfit Skirmish28 January 2020
Hand Stand WarM-Up 3x 30 sec Push The Wall 10 HR Push-Ups 30 sec Hollow Hold Gymnastic Conditioning Ascending Ladder for 12 Minutes: 3 Strict Handstand Push-ups, 15 Abmat Sit-ups 6 Strict Handstand Push-ups, 15…
Crossfit Skirmish27 January 2020
Squat Therapy FRONT SQUAT WAVES WAVE 1 ( 6 REPS 70% , 4 REPS 76% , 2 REPS 82% ) REST 3:00 WAVE 2 ( 6 REPS 76% , 4 REPS 82 % , 2…
Crossfit Skirmish26 January 2020
Snatch Warm Up Snatch Drills WOD Teams of 3, Relay Style: AMRAP 30: 5 Toes to Bar 250 Meter Ski Erg 5 Hang Power Snatches One athlete completes the full triplet while the other two…
Crossfit Skirmish25 January 2020
HERO WOD “Private Martin Bell GM” In Pairs For Time: 2km Row 100 Deadlifts @ Body 50 Thrusters (42.5/30kg) 1km Row 100 Overhead Touch Press Ups 50 Pull-ups 500m Row 100 Ab-Mat Sit-ups 100 Wallball…
Crossfit Skirmish24 January 2020
Dynamic Warm-Up WOD (E4MOM)X10 15 -Cal Bike 10 -Burpee To Bar 15 -Cal Ski 10 -D.B Clean & Jerk 25/17kg Stretch & Mobility
Crossfit Skirmish23 January 2020
Stretch & Mobility Warm-Up 8min Double Unders DAMPER FACTOR ROW WOD Minutes Stroke Rate Damper Setting 6 …
Crossfit Skirmish22 January 2020
Warm Up 3 Sets :30 sec HS Hold / 10 HR Push Ups / 10 Back Ext WOD Teams 2 800m Run 50 Deadlift 100/60kg 25 SHSPU 800m Run 50 Deadlift 120/80kg 25 SHSPU 800m…
Crossfit Skirmish21 January 2020
STRETCH & MOBILITY BACK SQUAT WAVES WAVE 1 ( 6 REPS 70% , 4 REPS 76% , 2 REPS 82% ) REST 3:00 WAVE 2 ( 6 REPS 76% , 4 REPS 82 % ,…
Crossfit Skirmish20 January 2020
Dynamic Warm Up CONDITIONING 5 Rounds (Max Distance) 2min Row 2min Bike 2min Ski 2min Double Under’s *No break between the rounds
Crossfit Skirmish19 January 2020
Snatch Warm Up Power Snatch Cycling 3 Rounds: AMRAP 20 Seconds: Max Reps @ 50/35 - Rest 40 Seconds - AMRAP 30 Seconds: Max Reps @ 60/42 - Rest 30 Seconds - AMRAP 40 Seconds:…
Crossfit Skirmish18 January 2020
Dynamic Warm Up Conditioning Presented by @SocialWod_Daily As Pair Wearing 10/6kg Weight Vest Buy In 300 Double Under’s 100 Pull Ups 1000m Ski 200 Push Ups 2000m Assault Bike 300 Air Squats 3000m Row Buy…
Crossfit Skirmish17 January 2020
Warm Up 1000m Run Functional Bodybuilding EMOM 14 Even Min 8 - Bent Over Row 70/50 Odd Min 8 - DB Seated press 22/15kg (Left / Right ) WOD 10 rounds 50 - Double Unders…
Crossfit Skirmish16 January 2020
Warm Up 5 Rounds of “Cindy” Gymnastics Bar MU / C2B / Pull Ups WOD 2X 0:00-3:00 21-Thrusters 40/27 21-Pull Ups 3:00-6:00 15-Thrusters 40/27 15-C2B Pull Ups 6:00-9:00 9-Thrusters 40/27 9-BMU
Crossfit Skirmish15 January 2020
Stretch Shoulders Mobility Strength Strict Press 5RM WOD AMRAP 22min (You Go I Go ) 3 Jump Over The Box 24/20” 6 Deadlift 115/80kg 9 Bar Facing Burpee
Crossfit Skirmish14 January 2020
Gymnastic Warm-Up 3x :20sec HS Hold / 10 Hollow Rocks :20sec Swing from the bar / 10 HR Push-Ups WOD AMRAP 20 -100 Double Under’s 80 DB Power Snatch 22/15kg -100 Double Under’s 60 T2B …
Crossfit Skirmish13 January 2020