Warm Up : Partner “ Cindy “ 6 min Building Heavy Thrusters PARTNER WOD “ New 2023 “ AMRAP 28 2023m Row 12 thrusters 60/40kg 30 C2B / Pull Ups
Crossfit Skirmish1 January 2023
Weekly Programme at #CrossFit Skirmish
Warm Up Ski - Bike Dommbell Devil Press - OH Lunges Conditioning 14/12 Cal Ski 6 Devil Press 22/15kg 14/12 Cal Echo Bike 6 Dual DB OH Lunges 22/15kg
Crossfit Skirmish28 December 2022
“Bear Complex “ Warm Up Power Clean - Front Squat - Push Press - Back Squat - Push Press From The Back EMOM 16 3 Front Squat 100/70kg 5 Push Press 70/50kg WOD 5 Rounds…
Crossfit Skirmish27 December 2022
Warm Up: 5 Sets Rowing Up 100m Bench Press 5-4-3-2-3-4-5 Partner WOD AMRAP 14 Max Cal Row *Every Time Change Over *Perform 15 Wall Balls
Crossfit Skirmish26 December 2022
PARTNER 12 DAYS OF CHRISTMAS 1-Clean Squat 100/70kg *Each 2-Bar MU *Each 3-30 Cal Bike 4-Synchro DB Thrusters 25/17kg …
Crossfit Skirmish22 December 2022
Warm Up EMOM 12 6- Bench Press 70/50kg 4 - Wall Walk WOD 21-15-9 Sumo Deadlift High Pull 45/35kg Box Jump After Each Set Perform 20 Cal Row
Crossfit Skirmish21 December 2022
Gymnastic Warm Up “ Midline & Shoulder “ WOD 0:00-4:00 25 T2B 50 Double Unders 25 Power Snatch Dumbbell 25/17kg 4:00-8:00 25 T2B 50 Double Unders 20 Power Snatch Dumbbell 27/20kg 8:00-12:00 25…
Crossfit Skirmish20 December 2022
Tabata Front Squat - Back Squat Squats Back Squat + Front Squat 3 Sets 4 Back Squat @75% + 3 Front Squat @75% Rest :10-:20sec 3 Back Squat @80% + 2 Front Squat@80% Rest :10-:20sec…
Crossfit Skirmish19 December 2022
Warm Up : Conditioning / Gymnastic / Barbell WOD (0:00-1:00) 220-180m Ski (1:00-2:00) 10 Deadlift 80/55kg (2:00-3:00) 14 GHD Sit Ups / Med Ball Sit Up (3:00-4:00) 360-300m C2Bike (4:00-5:00) 5 Hang Power Clean 80/55kg…
Crossfit Skirmish18 December 2022
Dynamic Warm Up WOD 1000m Row 75 Wall Balls 50 Lateral Burpees Over The Bar 25 Power Snatch 60/40 Cool Down ROMWOD
Crossfit Skirmish17 December 2022
Warm Up : Bike Intervals :30sec On :30sec Off Barbell : Squat Clean WOD For 30 minutes complete: 3 squat cleans on the odd minutes 12/15-calorie bike on the even minutes ♀ 70kg ♂ 100kg RX Echo…
Crossfit Skirmish16 December 2022
Warm Up DB Seated Press ( L & R ) Box Step Up Skill : Legless / Rope Climb WOD 6 Rounds 2:00 Per Round 6 DB Bench Press 2x32/22kg 6 DB Box Step Up…
Crossfit Skirmish15 December 2022
Squat Therapy Back Squat 4-3-2-3-4 WOD AMRAP 12 18 Wall Ball 36 Double Unders 9 Ring Dips
Crossfit Skirmish14 December 2022
Warm Up : 2 Sets 15 Single Leg RDL 15m Monster Walk 15 Good mornings WOD 21-15-9 Deadlift 120/80kg Burpee Face Over The Bar Cool Down ROM WOD
Crossfit Skirmish13 December 2022
Gymnastic Warm Up Scuppular Pull Ups Alt V- Ups with PVC Swings ( Arch / Hollow) Gymnastic Conditioning EMOM 28 9 - C2B Pull Ups 14/12 - Cal Ski 14 - T2B 14/12 - Cal…
Crossfit Skirmish12 December 2022
Barbell Warm Up Muscle Clean, Front Squat, Sotts Split Press Tekkers Clean Squat + Jerk WOD 5 Rounds 5 Power Clean 5 Jerk 5 Front Squat Rest 1:00 RX Bar 50/35
Crossfit Skirmish11 December 2022
Warm Up : HS Hold - Rope Pull Ups - Ski WOD 6 Sets (1 set every 2:30) 16 Shuttle Runs 3 Wall Walk -Rest 5 minutes- 6 Sets (1 set every 2:30) 20/16 Calorie…
Crossfit Skirmish10 December 2022
Partner Warm Up : 6min 250m Row Easy Pace - DB Single Leg Shoulder Press / OH Lunges Partner WOD 1500m Row 50 Synchronised DB OH Lunges 1000m Row 50 Synchronised Wall Balls 500m Row…
Crossfit Skirmish9 December 2022
Snatch Warm Up Barbell :Snatch 3x3@65% 2x2@70% WOD AMRAP 12 6 Hang Power Snatch 45/30kg 9 T2B 12 Box Jump Over 24/20"
Crossfit Skirmish8 December 2022
Dynamic Warm Up Aerobic Capacity EMOM 27 16/14 Call C2B 50 D.U Shuttle Sprints Cool Down
Crossfit Skirmish7 December 2022
Strength Conditioning 10-9-8-7-6-5-4-3-2-1 Bench Press 70/40kg 1-2-3-4-5-6-7-8-9-10 Push Press 60/45kg WOD 4 Rounds 7 Deadlift 120/85kg 4 HSPU Deficit ( 20/15kg plate ) Rest 90sec
Crossfit Skirmish6 December 2022
Warm Up Barbell : Deadlift / Hang Muscle Clean / Front Squat Front Squat : 3-4-5-4-3 WOD 5 Rounds 10 Lateral Burpee Over Bar 5 Power Clean 90/67kg
Crossfit Skirmish5 December 2022
Warm Up : 5 Min Intervals :30 Bike :30 Ski Gymnastic Warm Up : Lat Activation, Hollow Pulls, Chin over the bar Holds WOD 27-21-15-9 Ski Cals - GHD Sit Up -Rest 5:00- 27-21-15-9 Echo Bike - Strict…
Crossfit Skirmish4 December 2022