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crossfit 5000 

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THURSDAY
Posted on: Aug 10 2017 | Comments (0)


CrossFit 5000 – CrossFit

Back Squat

Warm up sets:

Every 90 secs

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 3 reps @ 60 %

Every 2 minutes for 6 minutes:

Set 1: 5 reps @75%

Set 2: 3 reps @ 85%

Set 3: 1 rep or more @ 95%

Conditioning

Every 3 minutes for 9 minutes:

Box Squats x 5 reps Starting at around 40%

*building in weight if form feels good as long as squat is explosive

Metcon (Weight)

Minute 1- 8 Front rack KB lunges per leg

Minute 2- 10 KB Front squats

Minute 3-KB Farmer’s Carry 30m

Minute 4 & 5-Rest

Repeat 3 times

WEDNESDAY
Posted on: Aug 09 2017 | Comments (0)

CrossFit 5000 – CrossFit

Metcon (4 Rounds for reps)

60 sec calories on rower

Rest 60 seconds

60 sec calories on Assault bike

Rest 60 seconds

60 Seconds Max Burpees

rest 60 seconds

4 rounds total

TUESDAY
Posted on: Aug 08 2017 | Comments (0)


CrossFit 5000 – CrossFit

Deadlift

Warm up sets:

Every 90 secs

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 3 reps @ 60 %

Every 2 minutes for 6 minutes:

Set 1: 5 reps @75%

Set 2: 3 reps @ 85%

Set 3: 1 rep or more @ 95%

Conditioning

Every 2 minutes for 6 minutes:

Deficit Deadlifts 5 reps starting at 40% building in weight if form is good

Metcon (Time)

2mins ON 1 min OFF (11min CAP):

60 Double Unders

15 Clean and Jerk 60/40kg

50 Double Unders

12 Clean and Jerks

40 Double Unders

10 Clean and Jerk

*Pick up from where you stopped last round until you are done.

MONDAY
Posted on: Aug 07 2017 | Comments (0)


CrossFit 5000 – CrossFit

Strict Press

Warm up sets:

Every 90 secs

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 3 reps @ 60 %

Every 2 minutes for 6 minutes:

Set 1: 5 reps @75%

Set 2: 3 reps @ 85%

Set 3: 1 rep or more @ 95%

Conditioning

Dumbbell Z Press x 5 reps

Two arm Dumbbell bent over row: 8 reps

Rest 60

3 rounds total

Metcon (Time)

60 Push Ups

50 Kettlebell Swings 24/16kg

40 AB mat Sit Ups

30 Chest to bar Pull-Ups

SATURDAY
Posted on: Aug 05 2017 | Comments (0)


CrossFit 5000 – CrossFit

Metcon (Time)

In teams of two, take turns going through the following movements with only one person working at a time:

21 Dumbbell thrusters

21 Dumbbell Push Presses

21 Dumbbell Front Squats

1000m Row (500 each)

35 Push Ups

35 Box jumps

35 Dumbbell Snatches

400m KB Farmers Carry (together)

50 Kettlebell swings

50 Burpees

50 Wall balls

Address

4/12 McGowan St
Pooraka 5095
South Australia

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