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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4/12 McGowan St, Pooraka 5095

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March 2019

BARBELL

CrossFit 5000 - Barbell ClassReminder there will be no skills or WOD tomorrow due to the Mawson Lakes Park Run. It us3a 5km run and everyone is welcome to join, it kicks off at 8am.View Public WhiteboardPower Snatch + SnatchComplete 4 sets of 1 Power...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatEvery 2 minutes for 10 minutes: 4 Overhead Squats + 12 Dumbbell bent over rows *Building in weightMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 20 Lateral jumps over a parellette 20 Dumbbell Push Presses 20 Dumbbell reverse lunges...

THURSDAY

CrossFit 5000 - CrossFitView Public Whiteboard1000m Row (Time)Max Effort 1000m RowRest 4 minutes1000m Row (Time)Max Effort 1000m RowRest 4 minutes1000m Row (Time)Max Effort 1000m RowThese are not Max rows....

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery :90 seconds for 4 sets each: Station 1: Back Squat x 8 reps Station 2: Barbell Good mornings x 8-12 reps Station 3: Med Ball Handstring curls x 12 repsMetcon (Time)For Time: 100/70 Cal Row 80 Wall Balls 50 Deadlifts...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery 2 minutes for 14 minutes (7 sets) complete 5 Strict Press at 60-65%Metcon (AMRAP - Reps)14 minute AMRAP 30/20 Cal Ski 30/20 Russian KB Swings 200m Run Run = 2 reps...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)In teams of 2 split up the following movements to get it done within 2 mins Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Balls Station 3...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 rounds taking your time; 10 Ring Swings with object 7 Kick Ups w/ 10 second hold 3 Rounds for Quality; 2-4 Pause Chest to Pull-up Bar for 5 seconds 30 second L-sit Hold 3 Rounds for Quality; 10 Feet Elevated Ring Rows...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery minute on minute for 10 minutes: 1 Power Clean and Jerk @ 70% *building in weightMetcon (Time)For Time: 750m Ski 30 Pull ups 30 Air Squats 30 Sit ups 30 Box jump...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)30 mins of ‘continuous flow’ of the following movements: 750/600m Row :40 sec plank 20m Bear Crawl 2km Assault Bike :20 sec Hollow Hold :20 sec Superman Holds 400m Run/Ski :30 active hang from pull up bar (aka Hands to Bar)...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery minute on the minute for 12 minutes: Min 1: 5 Deadlifts Min 2: 12 Alternating Dumbbell Snatches miN 3: 20-30 sec L-sitMetcon (AMRAP - Rounds and Reps)7 min AMRAP: 10 Overhead Squats 50/35kg 7 Handstand Push ups...