SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 rounds: A) Crab Walk x 10 steps up/ 10 steps back B) :20-:30 Arch hold C) Ring Swings x 4-6 repsGymnastics5 sets (rest as needed in between) 5 reps only as high as you can without losing body positionGymnastics3 Sets Strict Dip 2 Single...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics2 Rounds A) Weighted B/stick pass through x8 Reps B) Overhead Carry x 10 steps/arm C) Bar Kip Swings (Compact) x 12 RepsGymnastics5 Rounds a) Kipping Pull Up (Chest to Bar) x 3 Reps Pull for max height without losing body position b)Hip Sequence x...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMobilityMin 1: strict Handstand Push ups/ Pike Handstand Push ups Min 2: Kipping Hanstand Push ups/ Dumbbell L Sit Press Min 3: Rest Repeat for 12 minutesMetcon (Time)For Time: 3 Rounds of 15 Dumbbell Push Press 20 Toes to bar Every 2 mins starting on the 0:00...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery 2 minutes for 10 mins: 5 reps* No grinding, nice smooth reps. *Start around the 65% mark and build with qualityMetcon (4 Rounds for time)Every 4 minutes for 16 minutes 18 Burpee box jump overs 18 thrusters...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatch 1 Snatch Pull + 2 Snatch + 1 Overhead Squat – 1 set @ 70% 2 sets @ 75% 2 sets @ 75%-80%* *If form is good go up in weight otherwise stay at 75%Clean and JerkPush Jerk +...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardStrict PressEvery 5 minutes for 20 minutes: (4 sets) 200m KB Farmers Carry Max set of Strict Press @ 43kg/30kgMetcon (AMRAP - Reps)10mins Max Kettlebell swings *Every 2 minutes 20 Air Squats (KB swings in time remaining)...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds)Round for round with a partner for 30 minutes: 200/150m Row 200/150m Ski 10/7 Cal Bike...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Squat5 sets of 4 reps @ 75% Then Box Jumps 3 x 10 repsMetcon (AMRAP - Reps)In 10 minutes 2km Row max Burpee box jump overs...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardMuscle Snatch3 sets or 5 repsPower Clean5 sets of 3 reps @ 70%Split JerkJerk dip Squat 4 sets of 5 reps @ 75%Conditioning1 Arm Dumbbell Overhead Carry 3 x50m per ARM...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics2 Rounds A) Weighted PVC pass through x 7 Reps B) Crab Walks x 4-6 steps forward, 4-6 steps back -Hips up, move controlled C) Bar Kip Swings (Compact) x 12 RepsGymnastics4 Rounds, rest as needed A) Kipping Pull Up (Building Drill) x 5...
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