STRETCH & OHS MOBILITY SNATCH WARM UP WOD "RUNDY +" 75 POWER SNATCH 42/27 EVERY TIME YOU BREAK 50 DU
Crossfit Skirmish3 December 2022
Weekly Programme at #CrossFit Skirmish
Dynamic Warm Up WOD 25 Wall Balls - 7 Burpee BJO 20 Wall Balls - 7 Burpee BJO 15 Wall Balls - 7 Burpee BJO 10 Wall Balls - 7 Burpee BJO 15 Wall Balls…
Crossfit Skirmish1 December 2022
Back Squat and Shoulder Press Warm Up Strength Ladder 2 Sets: 5 Back Squats + 5 Shoulder Press 100/65 50/30 2 Sets: 4 Back Squat…
Crossfit Skirmish30 November 2022
Warm Up Midline / Shoulders WOD 14/12 Cal Ski 7 Dual DB Snatch 22/15kg 15/13 Row 15 T2B
Crossfit Skirmish29 November 2022
Deadlift HS Push Up Warm Up Single Leg RDL Good mornings HS Hold / Pike HS Push Up Build Deadlift 5-3-5 WOD 21 Deadlift 100/70kg 15 Burpee Over The Bar 9 SHSPU 15 Burpee…
Crossfit Skirmish28 November 2022
Warm Up Echo Bike / Barbell Clean Squat WOD 4 Sets: AMRAP 2:00 15/12 Calorie Echo Bike 12 Front Squats 70/45kg Max Bar Muscle Ups REST 3:00
Crossfit Skirmish27 November 2022
Warm Up Single Under - Med Ball Clean WOD 5 sets ( New Set every 3 Minutes ) 100 Double Unders 30 Wall Balls
Crossfit Skirmish26 November 2022
Warm Up : A] 5 Min Ski / Bike or Row B] 5 Min Barbell Snatch & OH Squat Team 3 WOD 0:00-3:00 Power Snatch ( 1 working , 2 resting ) 3:00-6:00 Synchro…
Crossfit Skirmish25 November 2022
Aerobic Capacity RPE5-6 1200m Row or Ski 4 Min Echo Bike -Rest 1:00- RPE 6-7 900m Ski or Row 3 Min Echo Bike -Rest 1:00- RPE 7-8 600m Row or Ski 2 Min Echo Bike…
Crossfit Skirmish24 November 2022
Barbell Warm Up Tekkers : Thrusters WOD 50 Deadlifts 40 Shoulder to Overhead 30 Front Squats 20 Power Cleans 10 Thrusters RX 60/40kg
Crossfit Skirmish23 November 2022
Gymnastic Warm Up Progressions : HSPU / BMU WOD 3 BMU / C2B 6 HSPU / Pike Push Ups 9 KB Swings 32/24kg
Crossfit Skirmish22 November 2022
Warm Up : Barbell Good Mornings , Strict Press , Single Leg RDL Resistance Band Monster Walk , Duck Walk , Broad Jumps Strength 12 Min Establish Heavy Back Squat 10 Min Establish Heavy Strict…
Crossfit Skirmish21 November 2022
Barbell Warm Up 10 min to establish heavy complex Barbell Power Clean + Hang Power WOD 7 Sets 20 Cal Echo Bike 40 Double Under 2 Wall Walk 40 Double Under *New set every 3:30
Crossfit Skirmish20 November 2022
Warm Up 20-30-20 Double Unders 10-15-10 Alt V Sit Ups WOD (more…)
Crossfit Skirmish19 November 2022
Warm Up 3 sets 5 HR Push Ups + Wall Walk + :20 HS Hold 250m Ski Building Bench Press 3- 3 - 3 Partner WOD 6 Rounds 500m Ski 30m HS Walk / 60m…
Crossfit Skirmish18 November 2022
Warm Up 5 sets Bike Intervals :30/30 Deadlift Tekkers WOD 6 Rounds 1:00 Max Cal Bike 6 Deadlift 140/95kg Cool Down : ROMWOD
Crossfit Skirmish17 November 2022
Warm Up : 7min Ski - Hollow Rocks - Single Knee DB Shoulder Press- Suitcase DB Deadlift Right & Left Tekkers Devil Press - Double DB Snatch - Double DB Lunges WOD 2-4-6-8-10-12-14… C2B /…
Crossfit Skirmish16 November 2022
Snatch Warm Up Snatch Tekkers 3-3-3 WOD 15 Power Snatch 75 Double Unders 15 Squat Snatch 75 Double Unders 15 OH Squat RX 45/27
Crossfit Skirmish15 November 2022
Dynamic Warm Up Partner Conditioning 10-000 Row *One Athlete working at the time *Every time changing over , both athletes performing 10 Partner Pistol Squats.
Crossfit Skirmish14 November 2022
Barbell Warm Up Strength EMOM 10 Even 4 Back Squat 125/90kg Un 5 Shoulder press 60/40kg WOD AMRAP 3:00 4 Thrusters 5 Burpee Over The Bar 50/35kg 6 T2B Rest 1:00
Crossfit Skirmish13 November 2022
Warm Up Row Intervals Strength : Deadlift High Pull WOD 18-12-6 Calorie Row Deadlift High Pull 45/30kg -Rest 4 Min- 18-12-6 Calorie Row Deadlift High Pull 60/40kg
Crossfit Skirmish12 November 2022
Warm Up : 500m Run - 500m Row Barbell Warm Up Ground to Overhead Partner WOD 800m Weighted Run ( Both Athletes ) Grace @ 60/40kg ( Share ) 800m Weighted Run ( Both Athletes…
Crossfit Skirmish11 November 2022
Warm Up 4 x Echo Bike 4x Medball Clean WOD 5 RD AMRAP 3 :00 18/15 Cal Echo Bike 18 DB Snatch 25/17kg M.E Wall Ball Rest 3:00
Crossfit Skirmish10 November 2022