SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardHandstand Push-upsComplete 3 sets of 60 seconds Belly to Wall Hold 2 min Rest Into 10 Kick UpsMetcon (No Measure)Complete 2 Rounds of 6-8 Back Levers with Hold 3-5 Ball Ups Into 3 sets of 30 sec L-Sit Hold 5 Side Scale Raises 5sec Hold on last rep...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public Whiteboard...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)4 Rounds with a partner: 1 min max Calorie Ski 1 min Max Kettlebell swings 1 min Max calorie row 1 min max burpees...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHang SnatchEvery minute on the minute for 12 minutes: 1.1 *Building in weight if form is goodMetcon (5 Rounds for time)Every 3 minutes for 15 minutes: 10 Dumbbell thrusters 45 Double unders 10 Dumbbell thrusters...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardToes-To-BarEvery minute on the minute for 5 minutes Complete Kip Swings Every minute on the minute for 5 minutes Kipping with Pull Back Every minute on the minute for 5 minutes Toes To BarMetcon (Time)Complete for time; 800m Run Rest 30 seconds 800m Run...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatComplete the following sets 1 set of 5 @ 65% 1 set of 5 @ 75% 1 Max set @ 85% New and final cycle of the Front Squat.Metcon (3 Rounds for reps)Complete 3 Rounds for reps 60 second Pull-Up 15 sec Rest 60 second Row...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes; 40 Star Jumps 20 Push-Ups 20 V-Ups...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)5 Rounds for time: 500m/450m Row 400m Run 30 burpees...
TUESDAY
CrossFit 5000 - CrossFitFresh Covid-19 restrictions aren’t upon us but we still have a way of getting you your gains. Come down to the gym Carpark for the same workouts just more scenery! Make sure you Reserve your spotsView Public WhiteboardStrict PressEvery 2 minutes for...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardOverhead SquatIn 6 mins find todays heavy 3RM Overhead SquatPush PressIn 6 mins find todays heavy 2RM Push PressCleanIn 6 mins find todays heavy 1RM Clean...
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