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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August 2016

WEDNESDAY

CrossFit 5000 - CrossFitPush PressEvery 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to establish today’s 5-RM.ConditioningEvery minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully...

TUESDAY

CrossFit 5000 - CrossFitFront Rack Lunge3 sets of: Front Racked Alternating lunges x 10 reps per leg Rest 60 seconds Turkish get ups x3 reps Rest 60 seconds Planks x 60-90 seconds Rest 90 secondsMetcon (AMRAP - Rounds and Reps)Weight...

MONDAY

CrossFit 5000 - CrossFitBench PressEvery 3 minutes, for 18 minutes (6 sets): Bench Press Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 1 rep @ 93-95% Set 5 – 1 rep @ 97-99% Set 6 –...

SATURDAY

CrossFit 5000 - CrossFitPower Clean15 minutes to find today's heavy 3 Power Clean.Unbroken (AMRAP - Rounds)In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 5 Power Cleans (60/45 kg) 10 Burpees Over the Barbell 20 Wall Ball Shots (9/6kg)...

SKILLS

CrossFit 5000 - CrossFit SkillsTripod Progressions (10 mins)Spend 10 minutes building on tripod progressions.Knees To ElbowSpend 5-7 minutes working on kipping knees to elbows or kipping with a rep range you can maintain.Toes-To-BarEvery 2 minutes for 14 minutes (7 sets) complete 6-10 Toes to Bar....

BARBELL

CrossFit 5000 - Barbell ClassSnatch Push Press + OHS2 Snatch Push Press + 2 Overhead with 3 second pause in the bottom. 5-7 sets ending at no more than 90% of your Snatch.Hi-Hang Power Snatch + OHSSet 1: 5 reps @ 65% Set 2: 3 reps...

FRIDAY

CrossFit 5000 - CrossFitDeadliftDeadlift: Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 minutes between sets and...

THURSDAY

CrossFit 5000 - CrossFitStrict PressSix sets of: Strict Shoulder Press x 2 reps Rest 2-3 minutesMetcon (AMRAP - Rounds and Reps)Stick with it!Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Thrusters (42.5/30kg) 30 Double-Unders...

WEDNESDAY

CrossFit 5000 - CrossFitHang Clean + Power Clean + CleanEvery 2 minutes, for 24 minutes (6 sets of each): Station 1 – Hang Clean + Power Clean + Clean (build to today’s heavy!) Station 2 – Strict Ring Dips max repsMetcon (2 Rounds for reps)Clean It up!Against a...

TUESDAY

CrossFit 5000 - CrossFitWalking LungesEvery 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set.TabataFun (4 Rounds for reps)Tabata Row for Calories Rest 60 seconds Tabata Wall Balls Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Hollow Holds or Rocks *Perform eight...