Blog

WEDNESDAY

CrossFit 5000 – CrossFit

View Public Whiteboard

Warm-up

4mins Running, rowing or bike. Single skip if needed

2 rounds of:

15 Glute bridge ups

15 Shoulder circles forward

15 Shoulder cricles backward

1 Free standing kick up (optional if you have the confidence to try where you are)

Mobility

2 rounds:

10 Russian Baby makers

10m Bear Crawl

10m Duck Walk

PRE-HAB/RE-HAB

3 Rounds. Not for time.

• Thoracic Extension Rotation: x 5 each arm

• Yoga Push Up:

• Squat with Arm Raises x 5 per arm:

• 1 Arm Shoulder Press x 10 per arm (Video )

Skill

3 Rounds (rest 45-90 sec between movements)

1) Sliding Feet Plank w/ Plank Hold) x 30 sec hold

2) Seated single leg straddle ups x 8/per leg

3),Quadruped single leg tuck to extension x 10/per leg

Front Squat

In 10 minutes build to 1 heavy Rep Front Squat then…

Every 2 minutes for 10 minutes:

1 rep @ 90% of what you hit today

Metcon (3 Rounds for time)

Equipment WOD
For time:

30 Front Squats 40/30kg

20 Push Press

10 Thrusters

Rest 2 minutes and repeat 2 more times.

*goal is to push the pace on every round. Each round should be slightly slower than the run previous.

Metcon (3 Rounds for time)

No Equipment WOD
For time:

800m Run

Rest 2 minutes and repeat 2 more times

*goal is to push the pace on every round. Each round should be slightly slower than the run previous.