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FRIDAY

CrossFit 5000 – CrossFit

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Warm-up

2mins of Skipping

10m Crab Walks

10m Duck Walks

10m Bear Crawl – Forward

10m Bear Crawl-Backwards

2mins of Skipping

Mobility

10 Hindu Push ups

10 Clams per side

10 Groiners

Skill

3 sets:

a) Seated single leg pike ups x10 per leg

b) Arch Ups x 15-20 Reps

rest :45-:90 seconds in between movements

PRE-HAB/RE-HAB

3 rounds:

1) 5 sumo inch worms

2) 10 push up shoulder tap

3) 10 alternating kossacks

4) 10 standing shoulder pass throughs

Clean

1) Clean –

1 set of 3 reps @ 75%

4 sets of 2 reps @ 80%

2) Jerk Behind Neck –

1 set of 2 reps @ 75%

4 sets of 2 reps @ 80%

3) Snatch Pull –

4 sets of 3 reps @ 100% (of snatch)

4) Back Squat –

5 sets of 2 reps @ 70%

Metcon (2 Rounds for time)

Equipment WOD
For Time:

20 Hang Dumbbell Snatches or KB Snatches

20 Lateral Burpees over the Dumbbell or Kettlebell

10 Hang Dumbbell Snatches or KB Snatches

10 Lateral Burpees over the Dumbbell or Kettlebell

rest 5 minutes then…

3 rounds for Time:

10 DB or KB Snatches

10 Lateral Burpees over the DB or KB

Metcon (2 Rounds for time)

No Equipment WOD
For Time:

Run 800m

50 Air Squats

Run 400m

40 Air Squats

Rest 5 minutes…

3 Rounds for time:

4oom Run

30 Air Squats