WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up3 rounds: 30 Star jumps/:60 seconds on bike/row 6 Russian Baby makersMobility3 rounds of- 12 Prison Good mornings :60 sec Upper Thoracic HoldSkill3 rounds (rest 30-45 sec b/t exercises) Inchworm Sidewalks 5/direction **hold 3 sec hollow each rep SIDE PLANK HOLD ON HAND 10-15 sec/side Extended Crab Hold 10-15 secClean5 sets...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds: 8 Squat thrusts 12 Mountain Climbers 20 Shoulder Circles ( https://www.youtube.com/watch?v=8J-FG3F8hQM )Mobility2 rds: 10 Single leg straddle leg lifts https://www.youtube.com/watch?v=oNwAwmednTM :60 Upper thoracic bench stretchSkill3 Rounds (rest :45-90 sec between exercises) 1) Box HS Walk Drill- 180 degrees in each direction x 2 2)...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-UpComplete 2 Rounds: 2mins Skipping/ Row/Bike/ Run 10x Push Up Shoulder Tap each side 10x Standing Pass Through with PVC, broomstick, band or towel.PRE-HAB/RE-HABCore/Back Work 6 Rounds 15 Sit-Ups 30 sec Front Plank on elbows and/or Calf Conditioning 2 Feet Hoping 4 Rounds 20 seconds on 10 seconds off.SkillComplete 3 rounds...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up1000 Double unders or...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds of: 30 star Jumps 20 High Knees 20 Butt kicks 6 T-Push upsMobility2 rounds: :30 sec Glute bridge hold 2 Turkish Get ups Per side 3 x Hip Flexor TiltSkill3 Rounds (Rest 30-60 sec between exercises) 1) Reverse crossover lunge step 10/leg **Shoes off 2) Front to...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rds: 2mins Running, Rowing, Bike or Fake kayaking (see video) 20 Punt Kicks 20m Bear crawlMetcon (AMRAP - Rounds and Reps)Equipment WOD 1-DB/KB24min AMRAP with a partner: 7 Burpees 14 KB Swings/DB snatches 21 Air Squats *Complete 1 full round then your partner does a full...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up2 rounds For time: 10 minute time cap :60 Skipping 10 Mountain Climbers 20 DeadbugsMobility2 rounds: 10 Reverse lunges with 4 second negative :30 sec Lizard StretchSkill3 Rounds. Rest :60-:90 seconds in between movements 1) 180 Degree Box Walk 2) Inch Worm side walks x 5 reps 3)...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-upMin 1: 30 single skips Min 2: 7 squat thrusts Min 3: 40 single skips Min 4: 8 squat thrusts Min 5: 30 double unders Min 6: 8 burpees Min 7: 40 double Unders Min 8: 10 burpeesMetcon (AMRAP - Rounds and Reps)Dumbbell/Kettlebell WOD25min AMRAP: Rounds for round...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardSkill3 rounds-rest :45-90 seconds Arch/Superman Hold with Broomstick 10-15 seconds Seated Pike leg pulses x 10 Wall walks 3-5reps with 10 second hold at the topPRE-HAB/RE-HAB3 Rounds -1 Arm RKB Swing: x 10 each arm @ light weight -1 Arm Suitcase Deadlift: x 10 each...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardWarm-up300 Mountain Climbers or 2rds of: 20 Mountain Climbers 8 Squat thrusts 20 Punt kicks Note: 300 Mountain Climbers is a jokeMobility2 rds of: Bodyweight or KB/DB Windmills x 8 per side Single leg Pike Pulses x 30 per sideSkill3 rounds (rest 30-45 sec b/t exercises) Inchworm Sidewalks x...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155