Open 22.1
CrossFit 5000 - Barbell ClassView Public WhiteboardCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCleanEvery 2 minutes: 5 Cleans drop and resetMetcon (AMRAP - Rounds and Reps)12min AMRAP: 200m Run 20 KB Reverse Lunges 20 KB Swings :30 sec Handstand Hold on the Wall...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Calories)Bike 15 mins Starting on the 0:00 and every 3:00 -16 Box Step ups or 20 Box Jumps Bike the remainingMetcon (Distance)Row/Ski for 15mins :25 sec Side plank per side or 30 AB Mat sit upd Row Ski the remaining...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)2mins ON 2 mins OFF 15 Toes to Bar max Push ups in time remaining 3 roundsCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb....
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsEvery minute on the minute for 12 minutes: Min 1: :20 secs Upside down (wall walk, hold on wall, HS hold or walk) Min 2: :20 sec L-sit Min 3: :20 sec Superman HoldMetcon (4 Rounds for reps)12min EMOM: Min 1: 20 Alternating DB...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatPerform 4 sets of 10 reps of a Back Squat -aiming for 60-75% of 1RM for all 4 setsMetcon (6 Rounds for reps)For Max reps: 60 secs of Thrusters 60 secs of Pull ups 45 secs of Thrusters 45 secs of Pull ups 30 secs...
SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 rounds: Station 1: 12 Cross over lunges (6 per side) Station 2: Hanstand Floaters Station 3: Single leg hip thrusts 8 per side (on heels)Gymnastics3 rounds: Station 1- Handstand Push ups or HSPU Negative 7 second negative x3-5 reps (Straight body) Station...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete 6 Rounds for time; 60 Double Unders 100m Farmers Carry 10 Single DB Step Up (Partnered or solo)...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30min AMRAP: 60/50 Cal Row 50/40 Cal Ski or Bike 40 Wall Balls 9/6kg 30KB Swings 24/16kg...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDouble-Unders4 rounds of: 2 mins ON 2 mins OFF 20 Alternating Dumbbells Snatches Max Double Unders in Time reaminingCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15...
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