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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June 2019

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 800m Run or Row 100m Sandbag/Deadball Carry 65/45kg 100 Double Unders 30 Sandbag/Deadball cleans over the shoulder 100 Double unders 20 Sandbag/Deadball Squats 800m Run or Row...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardPush PressSpend 15 minutes to build to a heavy 3 for todayMetcon (AMRAP - Reps)12 min AMRAP: 3 Cal Row 3 Box jump overs 6 Cal Row 6 Box jump over 9 Cal Row 9 Box jump overs...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for time)Every 7 minutes for 5 sets: 30 Wall balls 12/9kg 500m/400m Row 20/15 Cal Ski Erg or 20 Burpees Record times each round...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery minute on the minute, for 12 minutes (4 sets) of: Minute 1 – V-Up x 30 seconds Minute 2 – Hollow Rock Hold x 30 seconds Minute 3 – Russian Twists x 30 secondsMetcon (2 Rounds for reps)2 Rounds for Max reps...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardFront SquatEvery 3 minutes for 15mins: 5 reps -with good form Immediately followed by 8-12 Strict Handstand push ups or Standing Dumbbell Strict Press *build in weight across both if form looks good.Metcon (AMRAP - Rounds and Reps)9 min AMRAP: 7 Power Cleans 70/45kg 6...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 5 sets of 7 Shoulder Taps off a box each side. Stay slow and controlled. Complete 4 rounds of 7 Drag and Press inn each direction. Finish with spending 7 minutes practicing Handstand Holds....

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)With a partner complete the following: 150/120 Calorie Row (broken up evenly) Then into...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict PressSpend 12 minutes to find todays 3RM for quality.2KM SKI (Time)2KM SKI For time...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)24 min AMRAP: 20/18 Calorie Row 12 Single Arm Dumbbell Clean and Jerk 10 Burpees *Can also be done as a partner workout alternating movements...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minutes for 12 minutes: 1 Halting Clean Deadlift + 1 Hang Clean + 1 Clean + 1 Jerk @ 70-80% *Focus on position and tension throughout all movements.Metcon (Time)For time: 30 Bar Muscle-Ups 20 Power Cleans 90/65kg 1.6 km run...