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crossfit 5000 

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FRIDAY
Posted on: Dec 15 2017 | Comments (0)


CrossFit 5000 – CrossFit

Deadlift

In 7 minutes build to 65% of your recorded/current 1RM deadlift…

Then perform 1 max set @ 65% with good form.

*As soon as your neutral spine gives way the set is over.

Note: neutral spine is equal activation of lower back and abs to support the spine. (Shoulders should be back also)

Push Jerk

In 12 minutes build to a 1RM Push Jerk

Metcon (AMRAP – Reps)

Every 3 minutes for 9 minutes:

Rd 1-

30 Wall Balls 9/6kg

10 push ups

Rd 2-

35 Wall balls

15 Push Ups

Rd 3-

40 Wall balls

20 Push Ups

*super strict push up form focus

BARBELL CLASS
Posted on: Dec 15 2017 | Comments (0)

CrossFit 5000 – Barbell Class

Power Clean

Every 2 minutes for 14 minutes:

5 reps Touch and Go Power cleans

-Building across each set until you hit a 5RM

*Focus on starting the movement by pushing through the ground versus pulling with the arms or back. And keep tension on in the hamstrings on the way down with shoulders over the bar and neutral spine.

Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes:

30 Double Unders

10 Toes to bar

10 Touch and Go Power cleans (60-70% of weight in the first part)

We work on being efficient holding position under fatigue and holding good form.

Measured in time per round, aim to hold the same time across all 4 rounds.

Metcon (Weight)

1 Round each:

200m Heavy Farmers carry (either with kettlebell or the handles)

Rest 2-3 mins

200m Deadball carry

Rest 2-3 mins

200m Pinch Grip Plate carry

60 sec forearm rubs and wrist shakes (haha!)

THURSDAY
Posted on: Dec 14 2017 | Comments (0)


CrossFit 5000 – CrossFit

Snatch + Overhead Squat + Hang Snatch + Overhead Squat

In 12 minutes build to a Heavy 1 rep of:

Snatch + Overhead Squat + Hang Snatch + Overhead Squat.

*Must complete each movement before starting the next.

Metcon (Time)

For Time:

40 Pull ups

40 Thrusters 35/25kg

40 Cal Row

*Penalty: if the thruster bar is dropped and not put down there will be a EXTRA 20 Cals added to your row!

WEDNESDAY
Posted on: Dec 13 2017 | Comments (0)

CrossFit 5000 – CrossFit

Weighted Pull-ups

In 7 mins find a 2RM weighted pull up

Metcon (5 Rounds for reps)

5 Rounds:

2 mins ON 1 min Off

20 box jumps ( not reactive)

Max Power cleans @ 70/50kg

Conditioning

3x 60 seconds Planks

TUESDAY
Posted on: Dec 12 2017 | Comments (0)


CrossFit 5000 – CrossFit

Back Squat

Spend 15 minutes to find a 5RM.

It pays to find a 5RM with all 5 reps looking good, don’t count something that turned ugly, it won’t pay off in the coming weeks.

Metcon (Time)

4 Rounds for time;

200m Run

15 Bar Facing Burpees

12 Dumbell Snatches 25/17.5kg

Address

4/12 McGowan St
Pooraka 5095
South Australia

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