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

Headspace!

Have you ever rocked up to the gym, to find yourself frustrated, sad or  angry? Was it because of an email you received at work or something a work colleague said to you? Was the day unproductive and make you feel like you were getting...

Hydration and Muscle Cramps

Are you suffering from muscle cramps? As an athlete for over a decade muscle cramps have always been an issue when trying to train hard wether I was body building or crossfitting. I mean you see all these pro athletes do double sessions or multiples...

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...