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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July 2020

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench PressEvery minute on the minute for 14 minutes: Minute 1: 5 Bench Press Minute 2: 3-8 Pull upsMetcon (Time)For time: 50/40 cal Ski 800m Run 50 Double dumbbell push press 400m Run...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)In 5 minutes complete 2 sets of 3 SLOW scap Pull-up plus (the slower the better)Metcon (No Measure)In 5 minutes complete 3 sets of 5 Chin Ups focus on staying hollow with the entire bodyMetcon (No...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (6 Rounds for time)Every 5 minutes for 30 minutes: 30 Wall balls 20 Kettlebell swings 10 Thrusters...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningMin 1: 8-10 Feet elevated Ring rows Min 2: 10 sec Hollow hold or 10 hollow rocksMetcon (4 Rounds for reps)4 Rounds for reps and quality: 1 min Dumbbell Snatches 1 min Push ups 1 min Chest to bars or Pull ups 1 min...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 Rounds for quality of 5 Kick Ups for QUALITY w/ 5 sec hold 10 KB thoracic mob each sideMetcon (No Measure)Complete 3 Rounds for quality of 5 Bulgarian Split Squats w/ 2sec negative 5 reps Single Leg KB RDL...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 3 sets of 3 Muscle Snatch + 3 Drop Snatch at 40% (of snatch)SnatchComplete 6 sets of 1 Pause Snatch at the Knee + 1 Overhead Squat 1 @ 70% 2 @ 75% 3 @ 80% * * option to go heavier...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardWarm-upComplete 1 Round 10 Cat Cow Stretch 10 Scorpions 3x 30sec Frog Stretch 2x Assisted Back Lever Stretch 2x 5 Perfect Pus-UpsMetcon (No Measure)In 5 minutes complete 5- 10 Skin the Cats going over as far as you feel comfortable. Tucking is ok.Dipsin 10minutes...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (8 Rounds for time)Every 2 minutes complete 8 rounds; 20/15 cal Assault Bike Rest 2 minutes...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatWeight lifted (KG) x Reps x 0.0333 + Weight Lifted= Estimated 1RM Enter the reps and weight you performed last week during our Back Squats @ 85% ...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardPull-upsEvery 2 minutes for 10 minutes: 3 weighted pull ups or strict Pull ups -or :10-:30 sec chin over the bar hold -3 x3-5 sec negativesMetcon (AMRAP - Rounds and Reps)15min AMRAP: 200M Run 3 Rope climbs RX + = Short and high rope...