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 2020

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 Rounds of: 1 min Skipping R1) Lizard opener x5 per side R2) Walk outs x 5 R3) 12 ScorpionsMobility2 rounds of 5 Bridge ups 5 kick upsPRE-HAB/RE-HAB3 Rounds For Quality NOT For Time: Thoracic Extension Rotation: x 5 each arm Yoga Push Up: x 10 Squat Press Outs:...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 mins of Constant moving- those of you machines, row bike or run for 3 mins nice and steady at the start and build up form there. Those of you without machines do: 30 seconds of star jumps 30 seconds of squat thrusts 30...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time: 1km Run 50 Burpees 100 Lunges 50 Burpees 1km Run *Option with a weight vest or share with a family member....

FRIDAY

CrossFit 5000 - CrossFitChoose to do section A or B if you are short on time, otherwise you can do both. Any questions please hit us up via wodify or our FB Group page. https://youtu.be/iTrEVnxn0cQView Public WhiteboardWarm-up2 rounds for warmth: 20 Hip swings-side to side (10 per side) 20...

THURSDAY

CrossFit 5000 - CrossFitChoose to do section A or B if you are short on time, otherwise you can do both. Any questions please hit us up via wodify or our FB Group page. https://youtu.be/iTrEVnxn0cQView Public WhiteboardWarm-up (No Measure)4-5. minutes of varied skipping * Every 60seconds shoulder mobilityMobilityComplete...

WEDNESDAY

CrossFit 5000 - CrossFitIMPORTANT UPDATES: Please read our strict new guidlines on our CrossFit 5000 Athlete Facebook Group before attending to your session. If you choose to still do this workout from home then that is ok too and we will give you the options. Choose to do...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMobilityGymnastics1 Push Press + 1 Push Jerk + 1 Split JerkMetcon (Time)Conditioning...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)50min CAP-Partner Murph: 1.6km Run 100 Pull-ups 200 push ups 300 Air Squats 1.6km Run Partitioned however you would like...

BARBELL CLASS

CrossFit 5000 - Barbell ClassView Public WhiteboardHigh-Hang SnatchEvery minute on the minute for 12 minutes: 2 reps building in weightOverhead SquatEvery 2 minutes for 10 minutes: 3 reps @ 85% of OH 1RMFront SquatEvery 2 minutes for 10 minutes: Deadstop Front Squat: 2 reps *Build in weight if form is...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench Press4 rounds: 8 Bench Press immediately followed by...