NEW YEARS EVE
CrossFit 5000 - Open BoxView Public WhiteboardConditioningEMOM x 12mins Min 1: 8-20 Push ups Min 2: :30-:45 sec plankMetcon (Time)100 Burpee Broad jumps For Time and Distance. https://www.youtube.com/watch?v=hxc7t-dVY3I...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftIn 12 minutes perform sets of 10, 8, 6, 4 and 2Strict PressIn 12 minutes perform sets of 10, 8, 6, 4 and 2Metcon (Time)For Time: 33, 27,21, 15, 9 Kettlebell swings Calorie Row...
WEDNESDAY
CrossFit 5000 - Open BoxView Public WhiteboardGymnasticsAlternate between the following movements for 4 sets: 1) Pike Handstand Push up x5-12 reps https://www.youtube.com/watch?v=Ng7VfJvgOec 2) :30 Hollow Hold -can be accumulatedMetcon (Time)Run 800m or 1.30m out from a start position and run back 50 Air Squats 50 Reverse Lunges 30 Jump Squats (hands...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardBench PressIn 12 minutes build to a heavy 3 rep Max for today.Metcon (8 Rounds for reps)4 rounds: :90 secs Max Calories on the rower :90 secs Max Man makers Rest :60 secs in between Record cals and man-makers seperate per round. For...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)Pull up test: :90 secs Strict Pull ups Rest :30 secs :60 secs of Chest to Bar Pull ups Rest :30 secs :30 secs of Kipping Pull ups rest 3mins RepeatMetcon (AMRAP - Rounds and Reps)15min AMRAP: 200m Run 30 Kettlebell swings 24/16kg...
SATURDAY
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 SETS of each: A) Ball up negatives 1-2 slow as possible B) Strict Body Pull up 3-5 reps C) Handstand Floaters :20-:30 secs Rest :30-:60 seconds in between movementsGymnastics5 sets: A) Crossover Lunge x 10 (5 per side) B) Box Pistol negative x 8...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardThruster6 mins to Build to a 8 rep ThrusterCleanEMOM X 12 Min 1: 1.1 Cleans @ 80% of Clean 1RM Min 2: 10-12 Tripod HSPUConditioning3 sets: Weighted Plank x 30 secs Superset with Barbell Squat Jump x 6 reps Rest 2mins inbetween sets...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack Squat4 sets: Back Squats x 8 reps Rest 30 seconds Bent over Rows x 10 reps Rest 30 seconds Side planks x 25 secs per side Rest 2 mins in between setsMetcon (4 Rounds for reps)Every 3 minutes for 12 minutes 21/18 Cal Assault bike 21 Front...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)EMOM x 15: Min 1: :20 secs Toes to bar Min 2: :20 secs of DB Push Press Min 3: 20 AB Mat Sit upsMetcon (Time)For Time: 75 Push Press 75 Sumo Deadlift High Pull 75 Pull ups *Broken up however you want...
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