TUESDAY
CrossFit 5000 – CrossFit
Warm-up
1000 Double unders
or…
100 Single Skips
50 Left Leg Single Skips
50 Right Leg Single skips
16 Scorpions
8 Hindu Push ups
Mobility
2 rounds:
10 Wall Extensions/Slides
10 Squat with twist 5 per side
PRE-HAB/RE-HAB
12 Minutes for Quality
●Alternating Bird Dog: x 5 per side with 2 breath hold at top of each rep
●Alternating Dead Bug: x 5 per side with 2 breath hold at bottom of each rep
●Side Plank: x 10 per side with 2 breath hold on each rep
Skill
3 Rounds (rest 45-90 sec between exercises)
1) Downward dog HSPU negative 3-5 Reps **5-10 sec lowering each rep
2) Wall assisted crow to headstand x3 Reps **We’re working on building comfort being upside down. This is just practice so go by feel
Snatch
1) Snatch –
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80%
2) Clean & Jerk
1 set @ 60%
1 set @ 65%
1 set @ 70%
1 set @ 75%
1 set @ 80%
3) Snatch Pull
2 reps @ 85% (of snatch)
2 reps @ 90%
2 reps @ 95%
Metcon (Time)
Equipment WOD
3 rounds for Time:
60 Double Unders
40 Kettlebell swings/DB Snatches
20 Alternating Pistols
Metcon (Time)
NO Equipment WOD
3 rounds for Time:
400m Run
30 Mountain Climbers
15 No jump Burpee
Conditioning
Every 4 minutes for 32 minutes:
30/20 Cals or 400m Run
Rest the remainder
No Comments