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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September 2020

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardFront Rack LungeEvery 3 minutes for 15 minutes 12 Front Rack Walking LungesCrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds...

TUESDAY

CrossFit 5000 - CrossFitView Public Whiteboard2k Row (Time)Max Effort 2k RowWork with a partner or solo Row 2km - should be your fastest Rest 8-10minutes Row 2km Rest 8-10 minutes Row 2km2k Row (Time)Max Effort 2k Row2k Row (Time)Max Effort 2k Row...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardCleanEvery 2 minutes for 12 minutes: 1 High Hang clean + 1 Hang Clean + 2 Front SquatsMetcon (AMRAP - Reps)12 min AMRAP: 3 Clean and Jerks 3 Wall balls 6 Clean and jerk 6 Wall Balls 9 Clean and jerks 9 Wall balls 12/12, 15,15 and so...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMuscle-upsComplete 3 sets of 5 Muscle Up Control with Band Complete 3 sets of 5 Muscle Up Ring Turn OverMetcon (No Measure)Complete 3 Rounds for quality; 3 False Grip Ring Pull-Ups with 5 sec Pause at top 10sec Ring Support Hold 3 Ring...

BARBELL CLASS

CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchSnatch high pull + Snatch No Jump 1 set 1+2 60% 1 set 1+2 @ 65% 2 sets 1+2 @ 70%Snatch BalanceHeaving Snatch Balance + Overhead Squat 2 sets 1+2 @ 90%SNATCH PUSH PRESS4 sets of 5 reps @ 75%Conditioning3 sets of: Russian twists...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardPull Party (AMRAP - Reps)Decide which movement you will be doing for the workout and spend 12 minutes warming up to a heavy ish 5 rep Snatch, Clean or Deadlift remembering what each movement is worth. Snatch 1 rep = 4reps Clean...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardBulgarian Split SquatEvery 3 minutes for 15 minutes: 8 reps per legMetcon (Time)For Time: 100 Back Squats @ 70/50kg 100 Bar facing burpees +can be broken up however you wish!...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery minute on the minute for 12 mins Min 1: 12 Hollow Rocks Min 2: 20 sec Superman Hold Min 3: Chest to bars or Pull upsMetcon (5 Rounds for reps)3 min AMRAP x 5 10 Push ups 20 Kettlebell Swings Max Pull ups/ chest to...

MONDAY

CrossFit 5000 - CrossFitView Public Whiteboard3 POS Snatch12mins to build in weight with good form focusing on postionMetcon (AMRAP - Rounds and Reps)10min AMRAP: 3 HSPU 6 Front squats 9 Power cleans...