TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Every minute on the minute for 10 minutes 30-60 Double UndersMetcon (Time)For Time: 10 - 20 -30 Dumbbell Push Press V-Ups / Toes to bar *800m 400m 200m Runs after each round...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 Rounds 1) Wall walk + Wall facing handstand hold 2) 5 box rocks with 5 sec hold and both forward and back positions 3) :20 sec side scaleMetcon (No Measure)3 Rounds: 1) 180 box drill 2 ) 3 Ball upsGymnasticsBar Muscle practice Jumping Bar...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery 3 minutes for 15 minutes: 15 Heavy Kettlebell swings 12 Push ups 8 Strict PressesDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 Rounds 1) 3x 10 sec Body tighteners Rest 60 seconds 2) Handstand push x 4 reps or Handstand Push up Negative Rest 60 Secs 3) Side Scale x 20 secondsMetcon (No Measure)3 Rounds: 1) 3-5 Dips with 5 Second Hold at bottom of the...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardTurkish Get UpEvery 3 minutes perform 3 Turkish Get ups per side with good form- increasing weight each set if possibleMetcon (3 Rounds for time)Ski 3x 500m Rest 2mins...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for time)Every 2 minutes for 10 minutes: 8 Bar facing burpees 5-8 Deadlifts 110/75kg 8 Bar facing burpeesMetcon (Time)For Time: 60/45 Cal Row 50 Wall Balls 40 Kettlebell swings 32/24kg 30 Squat cleans @60/40kg 20 Alternating Dumbbell Squat Snatches...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardPush Jerk2 Push Press + 1 Split Jerk @70% of 1RM Push PressMetcon (Time)3 rounds For Time: 30 Toes to bar 20 1-Arm Devil Press (Alternating Arms) 10 Strict Handstand Push ups...
OPEN 21.1
CrossFit 5000 - Barbell ClassView Public WhiteboardCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)7 min AMRAP: 5 Strict Press 40/30kg 3 Wall walksMetcon (4 Rounds for reps)4 rounds: 2 mins ON / 2 mins OFF 200m Run Max power Cleans 60/40kg *Note: those doing the open tonight go no heavier than 40/50 for the guys and...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 ROUNDS Station 1: :10 sec L-Sit HOLD Station 2: 30 sec HS Floaters Station 3: 15 sec Arch HoldsGymnasticsHS Hold or Walk Practise 15minsGymnastics10 skin the cats...