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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April 2020

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds of: 20 Butt Kick 20 hIgh knees 8 WindmillsMobility2 rounds: 3 x 1 wall walk + 1 Kick up 30 second plank 10 Wall slidesSkill3 Rounds (rest 45-90 sec between exercises) 1) Downward Dog HSPU x5-10 Reps **scale to 3-5 negative reps lowering 5-10 sec 2)...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 rounds: 8 Squat Thrusts 10 Walk outs into scoprions 10 Alternating Leg Drinking birds (on the spot)Mobility2 rounds (per leg): 90:90 stretch (90 seconds in pigeon, 90 seconds in internal hip rotation)PRE-HAB/RE-HAB12 Minutes for Quality 1) Alternating Bird Dog: x 5 per side with...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2mins of Skipping 10m Crab Walks 10m Duck Walks 10m Bear Crawl - Forward 10m Bear Crawl-Backwards 2mins of SkippingMobility10 Hindu Push ups 10 Clams per side 10 GroinersSkill3 sets: a) Seated single leg pike ups x10 per leg b) Arch Ups x 15-20 Reps rest :45-:90 seconds in...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardSkill3 Rounds (rest 45-75 sec b/t exercises) 1) Downward Dog HSPU 5-10 Reps **scale to 3-5 negative reps lowering 5-10 sec 2)Wall assisted crow to headstand 3-5 Reps **We're working on building comfort being upside down. This is just practice so go by feel (rest 45-90 sec...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up4mins of Moving on Run, Row, or even with star jumps and walk outs Then 2 rounds 10 Squat thrusts 12 ScorpionsMobility2 Rounds: 10 Squat with Twists 10 Wall/Floor slidersSnatchSpend 8-10 minutes to get to 90-95% of 1RM...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For Time: 100 Kettlebell swings or 800m Run 100 Reverse Lunges 100 Kettlebell Swings or 800m Run 100 Burpees 100 Kettlebell swings or 800m Run...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2mins Rowing/bike/skipping/running 20 Scorpions 20 Reverse lunges 10 Samson LngesMobility2 rounds: Kossack Lunge x 10 (5 per side) :45 sec Upper Thoracic holdPush PressA) 2 Power Clean + 1 Push Press 2 reps @ 75% (of Push Press) 2 reps @ 80% 2 P.Cleans + 1 Push...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 rounds: 30 Star jumps 5 Walk outsSkill**Shoes off (10 min) 3 Rounds (Rest 30-60 sec b/t exercises) a) Bulgarian split squat 5 Reps/leg **5 sec lowering, explode up each rep b) Single Leg KB RDL 5 Reps/leg **5 sec lowering, explode up each repPRE-HAB/RE-HAB2 Rounds -Lateral...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 Rounds: 20 Butt Kicks 20 High Knees 10 Drinking Bird with quads/ham stretch (per side)Mobility2 rounds: 10 russian baby makers Single leg hold x 15 seconds 5 'vertical' boundsSkill3 Rounds 1) Box HS Walk Drill- 180 degrees in each direction x 2 Rest 45-90 secs 2) Arch Hold...

EASTER MONDAY FUNDAY

CrossFit 5000 - CrossFitView Public WhiteboardWarm-up5 Walk outs in scorpions 20 Punt Kick (per leg) 5 Walk outs into Lizard openers 20 Glute bridge ups 5 Walks into Hindu Push upsMetcon (Time)5 Rounds for time: 50 Air Squats 30 Push ups 20 Burpees...