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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August 2020

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatComplete 3 sets of 5 reps, 40% 50% 60%Metcon (Time)Complete the following for time; 500m Row 60 DB Step Ups 500m Row 40 DB Step Ups 500m Row 20 DB Step Ups...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)With a partner complete the following Completing one round at a time...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 5 sets of 30 second Hand stand Hold (belly to wall)Metcon (No Measure)Complete 3 rounds for quality; 6-8 Bulgarian Split Squat 30 second Side Scale Hold each sideMetcon (No Measure)Complete 3 rounds for quality; 5 Slow and controlled Shoulder...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 3 sets of Muscle Snatch + Drop Snatch (% of snatch) 1 set of 3+3 reps at 40% 2 sets of 3+3 reps at 43%SnatchComplete the following sets of 1 Halting Snatch at Knee + 1 Overhead Squat 1 set @...

FRODAY

CrossFit 5000 - CrossFitView Public WhiteboardOverhead SquatEvery 4 minutes perform the following: 5 Overhead Squats - building in weight :30 Handstand hold 15 V-UpsMetcon (3 Rounds for reps)3x 3min AMRAP of: 5 Handstand Push ups 10 Push ups 15 Sit ups Rest 1 min in between AMRAPs...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict PressBuild up to the following percentages then hit...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min AMRAP: In teams of 3 with one person at each station: Station 1: 40 Wall Balls Station 2: 400m Run Station 3: 30 Overhead Dumbbell Reverse Lunges (15 per Arm-alternating legs)...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 rounds for quality; 3-5 Horizontal Ring Rows (5 sec hold at top, 5sec lowering) 3-5 Ring Push-Ups (5sec lowering, 10 sec hold at bottom)Metcon (No Measure)Complex 3 rounds for quality; 30second Seated Straddle Hold 30 second Extended Crab...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchSet 1 & 2: 1 Snatch High Pull + 2 Snatch-no jump @ 60% Set 3-5: 1 Snatch High Pull + 2 Snatch-no jump @ 65%Overhead SquatSet 1: 1 Heaving Snatch Balance + 2 Overhead Squat 70% Set 2-4: 1 Heaving...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBench Press4 rounds of: Bench Press Set 1 10 reps Set 2 8 reps Set 3 5 reps Set 4 3 reps After each set perform 12 reps per side of 1 Arm Dumbbell Row *build in weight across all sets of form is good. ** Minimise back...