SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardGriff (Time)For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-upDepending on what you do later in this day pick a warm up thats suits you (No equipment) Run 1-2 minutes light running -Hip swings (side to side and forward/back per leg) -Knee circles x 10 per way -Lunge w/high knee -Butt kicks (Equipment) Row or Bike 2...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 Rounds: :90 seconds of skipping 20 Chest openers 12 ScorpionsMobility2 rounds of: :60 seconds 1-Foot balancing (each per ) 10 broomstick External rotaions plus pressPRE-HAB/RE-HAB3 Rounds. Not for time. -Standing Straight Leg Hold: 2 x 10 seconds each leg -Lemon Squeeze: x 10 -Straddle hold x 15...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-upTabata Warm up: 20 secs ON 10 secs OFF X 8 rounds Alternate between these movements -Squat Thrusts -Shoulder circlesSkill3 Sets each with 60-90 seconds in between movements (NO shoes) Exercise 1: Reverse Cross-over Lunge Step x 10 per leg Exercise 2: Front/Back Straight leg holds...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 Rounds: 30 Star Jumps 10 Squat ThrustsMobility2 Rounds: :60 second Pigeon Stretch per side :60 second Couch per sideSkillHandstand Walk practice 12 mins -Wall walks slow and controlled -Handstand shoulder shifts/taps -Box walksFront Squat5 sets of 3 reps @ 75% of 1RM Then Snatch 5 sets of 3 reps...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up (No Measure)4mins of Run, Row Bike. 2 rds: Ankle Circles 10 per way :30 calf stretch Across body toe touches x 10Mobility2 rounds: 10 Scap Push ups 8 V-upsPRE-HAB/RE-HABShoulder Focus: 0:00-2:00: Scorpion Left Side 2:00-4:00 Scorpion Right side 4:00 Child Pose 4:00-5:30 Left Tricep w/lean 5:30-7:00 Right Tricep With lean 3...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up400m Bear Crawl Forwards 400m Crab Walk Sideways 400m Duck Walk 200m Inch Worms 200m Bear Crawl with out hands ...
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