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

0424 319 887

2/12 McGowan St, Pooraka 5095

FOLLOW US ON INSTAGRAM
Building Fitness For Life
Top

Blog

SATURDAY SKILLS

CrossFit 5000 – CrossFit Skills

View Public Whiteboard

Gymnastics

2 Rounds

A) Weighted Broomstick pass through x 5 reps

B) Crab Walks x 4-6 steps forward, 4-6 steps back

C) Bar Kip Swings x 10 Reps

Gymnastics

3 Sets

A) Kipping Pull Up with Pause x 3 Reps

-3 sec pause at the top of each rep

B) RD 1: Crossover Lunge

RD2 & 3: Hip Sequence x 20 sec hold each position (Front, side, Ham, Quad)

Gymnastics

3 Sets (Rest as needed)

A) Candlestick Roll to Pistol x 3-5/side

Scale by rolling off of an elevated soft surface.

*The more limited your bottom pistol position is, the higher the surface will need to be

B) Strict HSPU (Back to Wall) x 2-5 Reps

Scale to 1-2 negative reps 7-10 sec lowering each rep

Gymnastics

3 Rounds (no rest b/t stretches)

A) Active side split holds x 30 sec/side

B) V-Sit Stretch w/ Wall x 30 sec hold

No Comments
Add Comment
Name*
Email*
Website