Warm Up (10min moving through the movements ) -Monster Walks -Good Mornings -Bulgarian Split Squat Strength Deadlift 1RM WOD 21-15-9 Bench Press 80/50 Burpee Jump to the plate Med Ball Sit Up
Crossfit Skirmish5 October 2019
Weekly Programme at #CrossFit Skirmish
CrossFit Open 14.4 AMRAP 14min 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 61/42kg 20 muscle-ups The athlete may begin the workout seated in the rower but may not grab the handle until the…
Crossfit Skirmish3 October 2019
Barbell Warm Up Barbell Cycle On the 3 Minutes x 3 2 rounds 3-Power Clean 3-Front Squat 3-Jerk WOD 5 Rounds: 200 Meter Run 6 Deadlift 120/85kg 12 HSPU
Crossfit Skirmish2 October 2019
Dynamic Warm-Up Aerobic and Gymnastic Conditioning 5 round for max effort 1:00 Cal Bike 1:00 Pull-Ups -Rest 2:00 5 round for max effort 1:00 Cal Row 1:00 T2B -Rest 2:00 5 round for max…
Crossfit Skirmish1 October 2019
Stretch & OH Mobility Strength 1RM OH Squat WOD “ Randy 2.0 “ 35-Power Snatch 40/27kg 35-Squat Snatch 50/35kg BARBELL CLUB WARM UP (more…)
Crossfit Skirmish30 September 2019
Dynamic Warm Up Conditioning 5 Rounds: 400-Meter Run 30-Calorie Row 30-Wall balls RX -wearing weighted vest 9/6kg Int -5 round without the weighted vest Sc -3 rounds without the weighted vest
Crossfit Skirmish29 September 2019
Front Rack & Shoulder Mobility Strength Heavy 1 Rep Thruster WOD Every 2 mins (10 rds) 35 Double Unders 9 Thrusters 40/25kg
Crossfit Skirmish28 September 2019
Stretch & Mobility Warm Up Scapular Rotations HS Hold Hollow Rocks WOD Teams of 2 100/80 Cal. Assault Bike 100 T2B 100/80 Cal. Row 100 HSPU 100/80 Cal. Assault Bike 100 T2B 100/80 Cal.…
Crossfit Skirmish27 September 2019
Stretch Mobility CrossFit Open WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 2x22/15kg Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a NOTES Prior to starting the workout,…
Crossfit Skirmish25 September 2019
Stretch & Mobility Warm-Up 2 Sets (Light ) 10-Good Morning 10-Monster Walks 10-Shoulder Press 10-Front Squat WOD Teams of 3 AMRAP 8: 50 Bench Press 60/40 50 Bench Press 70/45 AMRAP Bench Press 80/50 …
Crossfit Skirmish25 September 2019
Dynamic Warm Up WOD Teams of 2 150 Wall Balls 9/6kg * Partner Holds Dumbbells 30/22kg * 100 Burpee Box Jump Overs (24/20) * Partner Holds Dumbbells 30/22kg * 50 DB Hang Power C&J…
Crossfit Skirmish23 September 2019
Squat Therapy Next-Level Coaching: Squat Therapy BY KEVIN LIM CF-L4 PREMIUM March 21st, 2017 The air squat is a building block for all other athletic movements, and time spent mastering this fundamental skill is rewarded. Squat…
Crossfit Skirmish23 September 2019
Dynamic Warm Up Metcon (Time) For Time: 1200m Ski 5 rds of "Cindy" 1200m Row 6 rds of "Cindy" 1200m Run 7 rds of "Cindy" 37min Time Cap "Cindy" 1rd 5 Strict Pull ups 10…
Crossfit Skirmish21 September 2019
Barbell Warm Up Strength Working on 1 heavy lift deadlift / front squat / bench press WOD 10-9-8-7-6-5-4-3-2-1: Bench Press 85/55kg Front Squat 85/55kg Deadlift 120/85kg
Crossfit Skirmish21 September 2019
Warm-Up 2x 5 Wall Walk-Up 10 Seated Dumbell Press Skill HSPU You want me to do WHAT?! A push-up, upside down? And you thought push-ups were already hard enough… HSPU's can be intimidating at first.…
Crossfit Skirmish19 September 2019
Stretch & Mobility WOD CrossFit Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 42kg. Women use 30kg. The athlete may begin the workout seated in the rower but may not grab…
Crossfit Skirmish18 September 2019
Barbell Warm Up Weightlifting Deadlift / Hang Power Clean / Push Jerk WOD 10 Working Rounds Every 2:00m 12-Deadlift 60/40kg 9-Hang Power Clean 60/40kg 6-Jerk 60/40kg
Crossfit Skirmish15 September 2019
Dynamic Warm Up Skill D.U Conditioning Triple Three CrossFit Games 2014 3K Row 300 D.U 3M Run Scaled 2K Row 300 Single Under 2M Run
Crossfit Skirmish15 September 2019
Snatch Warm Up (Coach Mike Burgener) Weightlifting ( Power Snatch Technique ) 5 Sets every 1:30 1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch WOD 5 Rounds…
Crossfit Skirmish15 September 2019
Stretch & Mobility Warm Up Running Dynamics Skill Rope Climb WOD 4 Round For Time 800m Run 7 Rope Climbs 28 HR Push Ups RX -wearing weighted vest 9/6kg INT-without weighted vest SC-3 rounds /…
Crossfit Skirmish15 September 2019
Gymnastic Warm-Up 2x 5 -Wall Walk-Up 10-HS Shoulder Touches 15-Hollow Rocks Gymnastic Drill HS Push-Ups (Strict or Keep ) Toes To Bar Gymnastic Conditioning Ladder 14min 1-2-3-4-5-6-7-8-9.... SHSPU ST2B Burpee to the plate
Crossfit Skirmish13 September 2019
Stretch & Shoulder Mobility Strength (Strict Press , Push Press , Push Jerk ) 3x 1:00 Strict Press Rest 30sec 2:00 Push Press Rest 60sec 3:00 Push Jerk Rest 90sec Conditioning 600m Run -100 DU…
Crossfit Skirmish13 September 2019
Stretch & Mobility Warm Up Jumping Overhead PVC Pipe lunges Scapular Rotations Ring Rows WOD CROSSFIT OPEN 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8…
Crossfit Skirmish12 September 2019