5k Run (Time)

Max Effort 5k Run


Longer, monostructural benchmark and a good CrossFit endurance test.

Fast on the first mile, moderate pace in the middle, and finish with whatever’s left in the tank.

Opportunity for more athletes to go Rx and/or go longer than they’re used to and learn about pacing.

Metcon (No Measure)


1 set:

1:00 plank hold (forearms)

1:00 right-sided plank hold

1:00 left-sided plank hold


1) 5k Run

2) Skill I

3) Accessory I

Metcon (No Measure)


EMOM 10:

Min. 1 | :45 alternating single-leg squats

Min. 2 | 1:00 SkiErg
Stimulus & Goals

Score = Total single-leg squats.

Consistent pacing and reps.


Pick a ski pace that is just faster than recovery pace. You don’t want to ski so fast that you are causing significant fatigue for the single-leg squats. Overall, you want to maintain a consistent pace on the squats. For example, we would rather see you score 10 reps across all rounds compared to scoring 20 reps in Round 1 and then dropping off.

Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.

Metcon (No Measure)


5 sets:

100-ft sandbag carry (100/150 lb)

10 heavy Russian KB swings

– Rest 2:00 between sets.
This should feel like a mini-workout where the heart rate elevates, but the loads should be relatively heavy and hard to move quickly.

Use a load for the sandbag carry that gets challenging by the end of the 100 ft, but can remain unbroken.

The heavy KB swings should be done with a load that is heavier than what you typically use in workouts.

Swing the KB to anywhere between just above eye level and shoulder height.