Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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January 2016

SATURDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In teams of 5 w/ only one team member per station complete AMRAP in 30mins Station 1- 300m Row Station 2- 30/15 push ups Station 3- 30 box jumps Station 4-30 Goblet squats...

SKILLS

CrossFit 5000 - CrossFit SkillsPull-ups (10min)Find a 1RM weighted pull up.Toes-To-Bar (10mins)Skill progression on T2BMetcon (Time)Double under for days5-10-15-20-25-30-40-50Conditioning10 sets of Hollow rock holds 30/30...

FRIDAY BARBELL

CrossFit 5000 - Barbell ClassPower SnatchBuild to a heavy 4 for around five sets.Power Clean & Jerk (75%)5x5 keep the jerks to a push jerk .Snatch Push Press + OHS (80%)Completing 3 snatch PP + 1 OHS each set for 3 sets....

FRIDAY

CrossFit 5000 - CrossFitPower Clean (70%)Every 2mins for 12mins power clean 3-5 reps (6 sets)CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#...

THURSDAY

CrossFit 5000 - CrossFitSplit Jerk (75%)5x2 taking the weight up only and only if foot work is on point.Metcon (4 Rounds for reps)4 RoundsAgainst a 2min clock for four rounds complete, 250m Row Max push-ups Rest 2mins...

WEDNESDAY

CrossFit 5000 - CrossFitFEEL FREE TO STAY BACK OR COME IN EARLY TO DO A 20MIN ROMWOD SESSIONDeadlift (5 X 3 @ 85%)Clean Pull (4 X 3 @ 90% (OF C + J))Metcon (Time)3 rounds for time: 15 strict Handstand Push Ups (Seated DB Press) 20 Alternating...

In honour of “Galagher & McDonald”

CrossFit 5000 - CrossFitThe definition of a Hero. 1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.A: McDonald & Galagher (Time)2 Rounds for Time 200m run 16 reps 24/16kg KBS 16 reps pull ups 16 reps 50/30kg front squat Then into 200m run 14 reps 24/16kg...

MONDAY

CrossFit 5000 - CrossFitBack Squat3 reps every 90sec for 7 sets, building in weight and aiming to hit 85% for at least the last 3 sets.CrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersThere's something for everyone. So...

SATURDAY SKILLS

CrossFit 5000 - CrossFit SkillsGood-Luck to guys doing the endurance course today.GymnasticsToes To BarSkillPistol Work (7mins)ConditioningEMOM for 12mins 1) 2 Rope Climbs 2) 4-6 each leg Pistols 3) 5-8 Box JumpsConditioning10 Rounds 20 on/ 10 off Push-ups...

FRIDAY

CrossFit 5000 - CrossFitA: MUSCLE SNATCH (10 build to heavy 3 (10mins))B: SNATCH PUSH PRESS (4 x 5 @ 85% (7mins))C: Snatch Balance (5 X 3 @ 75% (7mins))SkillEMOM (12mins) Strict Pull Ups L-Sit Hold Hanstand push up or hold...