Squat Warm Up Back Squat 10RM WOD 15-12-9 Dumbbell Thrusters (2×22/15kg) C2B Pull Up Dumbbell Box Step Up (2×22/15kg) (24″/20″)
Crossfit Skirmish25 January 2023
Weekly Programme at #CrossFit Skirmish
Shoulder Mobility Warm Up : Ski / Row WOD 4 Sets AMRAP 3 Minutes 12 Bench Press 60/40kg 12/10 Calorie Row -Rest 1 Minute b/t sets- 4 Sets AMRAP 3 Minutes 12 DB Power Jerk…
Crossfit Skirmish23 January 2023
Bike Intervals 5 Sets :30/60 Barbell C&J WOD 5 Rounds 21 / 18 Cal Bike 3 Clean & Jerk 80/55kg 15 Bar Facing Burpee *New set every 4:00
Crossfit Skirmish22 January 2023
Dynamic Warm Up Conditioning 7:00 Max Distance Row -rest 1 minute- 7:00 Max Distance Bike Erg -rest 1 minute- 7:00 Max Distance Ski Erg Cool Down ROMWOD
Crossfit Skirmish21 January 2023
Warmup: Deadlift x10 with empty bar x30 Jumping Jacks x5 Tempo Pushups (5 seconds down, up fast) Deadlift x8 with 40/25 x10 Jumping Air Squats x5 Tempo Pushups (3 seconds down, up fast) Deadlift x6…
Crossfit Skirmish20 January 2023
Gymnastic Warm Up Drills HS Walk WOD 5 RD (AMRAP 2:00) 3 Wall Walk 6 Devil Press 2x22/15 9 HSW Rest 2:00 Cool Down “ROM WOD”
Crossfit Skirmish19 January 2023
Warm Up Deadlift With 5 Sec Pause Deadlift 1 RM WOD 3 Rounds 30 Front Squats (42/27kg) 90 Double Unders 30 Pull Ups -rest 2 minutes between-
Crossfit Skirmish18 January 2023
Dynamic Warm Up Part a) Ascending Ladder for 10min 1 Power Clean + 1 Push Press + 1 Lateral Barbell Burpee 2 Power Cleans + 2 Push Press + 2 Lateral Barbell Burpees 3 Power…
Crossfit Skirmish17 January 2023
Shoulder Mobility Accessory Work 3 Sets 5 Single Arm Seated Shoulder Press (L&R) 10 Scapular Lat Activation 5 Heavy Bent Over Row Bench Press 1RM Partner WOD 3 Round 36 T2B 22 DB…
Crossfit Skirmish16 January 2023
Back Squat Warm Up Hips / Ankle Flexibility Establish 1RM Back Squat WOD 5 Rounds EMOM 18 Hurdle Jumps (24″, 18″) 15 /13 Cal Row 12- 20m Shuttle Runs
Crossfit Skirmish15 January 2023
Dynamic Warm Up WOD Tabata This! Tabata Ski Rest 1 minute Tabata DB Reverse Lunge Rest 1 minute Tabata Echo Bike Rest 1 minute Tabata DB Power Snatch Rest 1 minute Tabata GHD Sit Up…
Crossfit Skirmish14 January 2023
Warm Up : 6 Sets :30 sec On :30 sec Off Row / Front Squat / Row / Push Press Partner a ) Starts on the Row Partner b ) Empty Barbell Tekkers :…
Crossfit Skirmish13 January 2023
Deadlift Warm Up Deadlift 3 Sets (3-2-1) Same Weight @80-85% WOD 3 Rounds For Time 12 Deadlift 120/90kg 12 T2B 60 Double Unders
Crossfit Skirmish12 January 2023
Barbell Warm Up Power Clean Tekkers Build to a heavy power clean in 10 minutes. 10 Power Clean 8 Power Clean 6 Power Clean 4 Power Clean 2 Power Clean WOD 21-15-9 Power Clean Strict…
Crossfit Skirmish11 January 2023
Shoulders & Hips Mobility Strength :Two Movements 4 Sets 3 Back Squat 150/100kg 8 Box Jumps Over Rest as required between Sets 4 Sets 2 Bench Press 100/65kg 7 Strict Pull Ups Rest as…
Crossfit Skirmish10 January 2023
Dynamic Warm Up Midline Conditioning EMOM 32 16/14 Cal Ski 14 GHD Sit Ups 12 x 15m Shuttle Sprints Rest 1:00
Crossfit Skirmish9 January 2023
Warm Up OH PVC Pipe Broad Jumps / HS Hold Strength :OH Squat 2-2-2-2 WOD 5 Rounds (Amrap 3:00) 3 Squat Snatch 60/40kg 6 HSPU 9 Wall Ball -Rest 90 sec -
Crossfit Skirmish8 January 2023
Barbell Warm Up Team WOD AMRAP 10 50 Cal Row 25 T2B 50 Push Press 60/40kg Rest 3:00 AMRAP 10 50 Cal Bike 25 C2B 50 Deadlift 100/70kg Cool Down RomWod
Crossfit Skirmish7 January 2023
Warm Up 3min Single Under Jumps Dumbbell Single Arm Press L&R Suitcase Deadlift L/R Box Step Up WOD 100-80-60-40-20 Double Unders 50-40-30-20-10 Single Arm DB Snatch Alt 25-20-15-10-5 Burpee Box Jump Over RX Dumbbell 22/15kg…
Crossfit Skirmish6 January 2023
Warm Up “Sally Up “ Back Squat 60/40kg Back Squat 2-2-2-2 WOD 21-15-9 Calorie Ski 7-5-3 Wall Walk
Crossfit Skirmish5 January 2023
Warm Up Bike Intervals 6 sets :20 sec on :40 sec off Dual Dumbbell Tekkers DT - Deadlift , Hang Power Clean , Jerk WOD 7 Sets 0:00-2:00 Round of DB “ DT “ 2x27…
Crossfit Skirmish4 January 2023
Warm Up: 3 Sets 20m Monster Walk + 20m Broad Jump 10 Straight Leg Deadlift EMOM 14 3 Front Squat 110/75kg 5 Deadlift 150/100 WOD 5 Rounds 3 Bench Press 90/55kg 27 Wall Ball
Crossfit Skirmish3 January 2023
Warm Up 4:00 Double Under :35sec on :25sec off Barbell Warm Up Snatch High Pull - OH Squat Muscle Clean - Push Jerk Tekkers “ Snatch and C&J ” WOD AMRAP 12 Minutes 1 Squat Snatch…
Crossfit Skirmish2 January 2023