Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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Author: Alf Connolly

FRIDAY

CrossFit 5000 - CrossFitOverhead SquatEvery 3 minutes, for 18 minutes (6 sets): Overhead Squat x 3 repsMetcon (AMRAP - Rounds and Reps)10 IN 10Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 30/20KG 10 Box Jump Overs...

WEDNESDAY

CrossFit 5000 - CrossFitGymnasticsEvery 2 minutes for 18 minutes Station 1- Muscle ups max rep in 45 seconds or low ring muscle up progressions Station 2 - Handstand walks or partner assist handstand walks in 45 seconds Station 3- L-Sits 45 seconds of accumulated timeMetcon (AMRAP - Reps)Burpee...

TUESDAY

CrossFit 5000 - CrossFitDeadliftSpend 15 minutes to build to a heavy 3 rep DeadliftMetcon (Time)In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups *Load with approximately 65% of today’s heavy triple...

SKILLS

CrossFit 5000 - CrossFit SkillsGymnasticsEvery 2 minutes for 12mins: 7 Muscle up negatives *emphasis on control and smooth through each stage/transitionGymnasticsSpend 14mins upside down Pick 2 movements upside down and spend 7 minutes per movement working the skills to help perfect the move or take it to the...

SATURDAY

CrossFit 5000 - CrossFitMetcon (Time)GRIP TEST 2.0Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (43/30kg) for women) cannot touch the floor at any point during the workout. The partner who hands the...

FRIDAY

CrossFit 5000 - CrossFit3 POS SnatchEvery 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics.Metcon (AMRAP - Rounds and Reps)Deadly8In teams of two, alternating complete rounds, perform...

THURSDAY

CrossFit 5000 - CrossFitShoulder PressFive sets of: Dumbbell Shoulder Press x5 reps Rest 60-90 seconds Farmer’s Carry x 100m Rest 60-90 secondsMetcon (AMRAP - Rounds and Reps)PushPULLComplete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (43/25kgs) Rest 4 minutes, and then . ....

WEDNESDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)PowerBALLSComplete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches (50/30KG) 12 Wall Ball Shots (9/6KG) Rest 4 minutes until clock hits 10:00...

TUESDAY

CrossFit 5000 - CrossFitFront SquatTake 10 minutes to build to a heavy Front SquatFront SquatEvery 3 minutes for 15 minutes (5 sets) of: Front Squat x 5 reps w/ 3 sec negative then exploding out of the bottom.Metcon (No Measure)Every minute of the minute for 15...