TUESDAY
CrossFit 5000 - CrossFitDumbbell Bench PressFour sets of: Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each (control down for 2 seconds) Rest 2 minutes3 Sets of Fun (No Measure)Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or...
MONDAY
CrossFit 5000 - CrossFitBack Squat (20mins)Back Squat Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% Set 6 – 6 reps @ 80-85% (score) Rest 2...
SKILLS
CrossFit 5000 - CrossFit SkillsSkillPull-Up Practice (10 mins) (Kipping/ strict or weighted) Double Under Practice (10mins) Balance Practice (10 mins) (Handstand hold/ Tripod/ Static Hold)...
SATURDAY
CrossFit 5000 - CrossFitChipAway (Time)In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (24/16 kg) 400 Meter Run* 100 Barbell Thrusters 20kg 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time....
BARBELL
CrossFit 5000 - Barbell ClassPush Press2 Pause Push Press, 6 sets for 5 reps at 70%. Pause in dip for 2sec & pause at top for 2sec.Back SquatBack Squat, 6 sets of reps at 70%.Hang Snatch2x Hang Snatch with 2sec pause above the knee and 2sec...
FRIDAY
CrossFit 5000 - CrossFitFront SquatSet 1: 3 reps @ 65% Set 2: 2 reps @75% Set 3: 1 rep @ 80 % Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% Set 6: 1 reps @ 95% Set 7: 3 reps Heavy as possible Rest 2 mins between sets....
THURSDAY
CrossFit 5000 - CrossFitPush Press (20mins)5 Sets of: Push Press x3 reps Rest 2-3minsDB PushPress (AMRAP - Rounds and Reps)In teams of 3, complete as many rounds and reps as possible in 15mins of: 20cal of AB or Row 10 Dumbbell Push Press As soon as the Ab/Row is free,...
WEDNESDAY
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)On the ClockEvery 5mins for 30mins (6 sets) Run 400m 20 kettle bell swings (heavy) 40 Double undersConditioningTwo sets of: Hawaiian Squat x 90 sec each side Plank 60 seconds...
TUESDAY
CrossFit 5000 - CrossFitConditioningEvery 3minutes, for 12minutes (4sets): Alternating Reverse Lunges with Dumbbells x 20reps Strict Pull-Ups x6-8repsBalls2Burpees (Time)Five Rounds for time of: 15 Wall Balls 10 Toes To Bar 5 Burpees...
MONDAY
CrossFit 5000 - CrossFit2-Position Halting Clean Grip DeadliftFive Sets of: 2-Position Halting Clean Grip Deadlift x 3reps (Pause for 2 seconds at each position - below the knee and mid-thigh) Rest 2minsMetcon (Weight)Hold OnEvery 90seconds, for 15mins (10sets): 5 Hang Power Cleans 15 Hand- Release Push-Ups * Choose a load for...