CARDIO/ENDURANCE
CrossFit 5000 - CrossFit SkillsView Public WhiteboardConditioning10min Burpee practice ;)Metcon (2 Rounds for calories)2 rounds: 3 mins Easy 2 mins Med 1 min hard 3 min Easy 1min hard 2 mins Med rest 5 mins Repeat *Aim is to find your easy, med and hard paces that you can hold and stick to....
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)5 rounds for time: 15 Burpee Pull ups 10 Clean and Jerks 30/25kg 25 Wall Balls 30/20 Cal Row Rx: 5 rounds for time: 15 Pull ups or Chest to bars 10 Clean and Jerks 43/30kg 25 Wall Balls 9/6kg 30/20 Cal Ski or 40/30 Cal Row Rx+: 5 rounds...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchComplete 5 sets between 70-75% of 1 Snatch Pull + 2 Snatch + 1 Overhead SquatSnatch Grip DeadliftComplete 3 sets of 5 Snatch Deadlifts off a riser at 95%.Back SquatComplete 5 sets of 5 Back Squats weight by feel...
FiRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand WalkIn 12 minutes complete the following towards improving your handstand walks Min 0-2: 20 Shoulder Taps Min 2-4: 3 Wall Walks Min 4-6: 180 box Drill MiN 6-8: Walk into Wall (feet on walk) Min 8-10: Walk into Wall (feet off Min 10-12: Handstand...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardHang Power CleanEvery 3minutes for 15 minutes (5 sets) complete 3 Hang Power Clean and 10 Toes To Bar or Hanging Knee Raises.Metcon (Time)For time: 500m Row 10 burpees over the rower 400m Row 20 burpees over the rower 300 m Row 30 burpees over the...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 800m Run 40/30 Calories of Assault Bike 40 Kettlebell Deadlifts (2x 24/16 kg) 40 Walking Lunges 40 Kettlebell Deadlifts (2x 24/16 kg) 40/30 Calories of Assault Bike 800m Run Rx: 800m Run 40/30 Calories of Assault Bike 40 Double Kettlebell Deadlifts (2x 24/16 kg KBs) 40 Walking Lunges with...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardOverhead Squat0:00-12:00 In 12 minutes Build to today's 1RM Overhead Squat 14:00 3 reps @ 85% 16:00 3 reps @ 85% 18:00 3 reps @ 85%Metcon (AMRAP - Reps)METCON10min AMRAP: Max Thrusters 20kg/15kg in Sets of 10 Score is Totals sets in 10 minutes Rx: 10min...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWeighted Pull-upsEvery 2 minutes for 12 minutes (6 sets) complete 3-4 reps weighted Pull-Ups building in weight if it feels good. Options are bodyweight Strict Pull-ups/Banded Pull-Ups or Ring-Rows.Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as...
CARDIO/ENDURANCE CLASS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardYO-YO Test (AMRAP - Rounds and Reps)...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardBeep Test (AMRAP - Rounds and Reps)20m Shuttle Test0:00-15:00 Beep TestMetcon (AMRAP - Reps)15:00-30:00 Min 1- Max Toes to bar while partner Hangs Min 2- Max Wall walks while partner hold hs hold on wall Min 3- Max Wall balls while parter holds Wall...