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Author: Alf Connolly

FourBy4

CrossFit 5000 - CrossFitMetcon (AMRAP - Reps)Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . .Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 4 Minutes...

MONDAY

CrossFit 5000 - CrossFitBack SquatEvery 3 mins for 18 mins (6 sets) Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1...

SATURDAY

CrossFit 5000 - CrossFitMetcon (3 Rounds for reps)Follow the leaderIn teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds...

SKILLS

CrossFit 5000 - CrossFit SkillsConditioningEvery 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding...

BARBELL CLASS

CrossFit 5000 - Barbell ClassPush PressEvery 2 mintues for 10 minutes (5 sets): 3 reps @ 70% *Focusing a vertical torso on dip and crisp lock outHang SnatchEvery 2 minutes for 14 minutes (7 sets): 1 rep -Building in weight up to 95% of Snatch 1RMSnatch Lift OffSnatch...

FRIDAY

CrossFit 5000 - CrossFitBench PressThree sets of: Bench Press x 6 reps Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps Rest 2- 3 minutesMetcon (4 Rounds for reps)Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500...

THURSDAY

CrossFit 5000 - CrossFitBulgarian Split SquatThree sets of: Bulgarian Split Squat x 10 reps each leg Rest 30 seconds Bent Over lateral raises x 10-12 Rest 30 secondsMetcon (Time)Heavy 14.5Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs)...

WEDNESDAY

CrossFit 5000 - CrossFitPower CleanFive sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutesMetcon (3 Rounds for time)Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 24/16 20 Box Jumps Rest 3 minutes...

TUESDAY

CrossFit 5000 - CrossFitStrict PressEvery 3 minutes, for 15 minutes (5 sets): Strict Press x 3-5 reps If you achieve 5 successful reps, increase the load in the next setMetcon (AMRAP - Rounds and Reps)6-9-12Complete as many rounds and reps as possible in 12 minutes of: 6 Strict...

MONDAY

CrossFit 5000 - CrossFitBack SquatTake 10 minutes to built to 85% or more of your 1-RM Back SquatBack SquatEvery 3 minutes, for 15 minutes (5 sets): Back Squat x 3 reps with a 3 second negative and explode out of the holeMetcon (4 Rounds for reps)AfterburnerAgainst...