CARDIO/ENDURANCE
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (Time)Row 10mins- Easy pace 2:05-2:15 pace for Males 2:15-2:25 pace for females At 10min Mark :30 secs Hard but smooth :90 secs easy x5 Rounds 10mins Easy pace...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardGlute Bridge upsEvery 4 minutes for 16 minutes: 8 Barbell glute bridge ups Followed by max set of strict pull ups (if using bands aim for 5-6 reps each setMetcon (8 Rounds for time)Every 2 minutes for 16 minutes: Alternate between the following...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Complete 10 rounds for 40 minutes 30 sec On 30 sec OFF Assault Bike calories Burpee Box Jump Overs Pinch Grip Plate Hold 1min Rest...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardDeadliftEvery minute on the minute for 14 minutes complete 2 reps building in weight.Metcon (Time)Complete for time; 50 Deadlift 60/40kg 50 Ring Rows 50 Wall Balls 6/4kg 50 cal Ski Rx: 50 Deadlift 80/60kg 50 Pull-Ups 50 Wall Balls 9/6kg 50 cal Ski +Rx: 50 Deadlift 100/70kg 50 Chest to Bar Pull-Ups 50...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardHandstand Push-upsEvery 2 minutes for 10 minutes: 3-8 Handstand push ups -Pike HSPU -Box HSPU -HSPU to agillion AB Mats -Strict or KippingJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardFront SquatIn 12 minutes complete 5 sets of 4 Front Squats between 80-85%.Metcon (5 Rounds for time)Every 4 minutes for 20 minutes (5 sets) complete 600/ 500m Row There is no scaling or +Rx option for this today, just go faster!...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 24 minutes; 1 Wall Walk 2 Push-Ups 3 Front Squats 50/35kg 4 Devil Presses 10 Hanging Knee Raises Rest 30 seconds Rx 1 Wall Walk 2 HSPU 3 Front Squats 70/50kg 4 Devil Presses 5 Toes To Bar Rest...
ENDURANCE
CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (Calories)Complete 5 rounds; 30 seconds medium 30 seconds hard 200m Run 30 seconds easy Rest 5 minutes Complete 5 rounds; 15 seconds medium 15 seconds hard 100m Run 15 seconds easy...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Every 4 minutes for 20 minutes: 1 set of 30 Unbroken Wall balls Pick a weight that allows you the best chance to get all 30 reps unbroken each round. -pick a weight and stick to it! Rx: 30 Wall Balls @ 9/6kg -must...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardOverhead Squat6 mins 3 POS Snatch Building in weight Then 12 minutes to build to 85% of your 1rm Overhead Squat 1 Snatch + 2 Overhead SquatsSnatch Balance(12 mins) Then 5 sets of 3 reps @ weight reached in first partBack Squat2 sets...
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