FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 24 mins of:

16 x Pistols

8 x Push-Ups (Rx + = 6 x Strict HSPU)

4 x C2B Pull-Ups / 8 x Rows

200m Run / 40 x Double Unders

FITLAB – CrossFit 3000 – CrossFit

A: Z Press (5 x 5 Each Arm)

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

B: Metcon (Time)

7 RFT of:

3 x Cleans

3 x Front Squats

3 x Jerks (Push or Split)

30 x Double Unders

Can be BB/KB/DB/OO

If single arm – do 5 rds each arm.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 10 Mins:

Odd: Max Reps Strict HSPU Progressions

Even: 10 x Alternating Pistol Progressions

B: Metcon (2 Rounds for time)

B. 10 Rds of:

6 x Alternating Hang Snatch

12 x Reverse Lunges

100m Run

Rest 60s b/w rds

Score is fastest and slowest rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 reps of:

Pull-Ups/2 xRows

Squat Cleans

B: Metcon (No Measure)

5 rds of:

10 x Push-Ups

6 x Power Cleans

Straight into, 30s Plank Hold (Rx+= HS Hold)

Rest 60s b/w rounds

FITLAB – CrossFit 3000 – CrossFit

Metcon (3 Rounds for reps)

Garage Gone Bad

3 Rounds, of AMRepAP of:

1:00 Thrusters

1:00 V-Sit Ups/Plank Hold

1:00 Hang Power Clean/Russian Swings

1:00 Box Jumps

1:00 Push Press

1:00 Double Unders/Over Back Hops

Rest 1 Min b/w rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Speed Demon – 5 RFT of:

400m Run

21 x Goblet Squats

12 x Burpees

B: Metcon (No Measure)

5 Rds not for time of:

20m (L) + 20m (R) Suitcase Carry

20 x Sit Ups

10L + 10R Single Arm Deadlift

FITLAB – CrossFit 3000 – CrossFit

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

or B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

FITLAB – CrossFit 3000 – CrossFit

A1: Metcon (No Measure)

4 rds of:

10 x Single Leg RDL (5 each leg)

5 x Good Mornings

Rest 60-90s b/w rounds

or A2: Deadlift (5 – 5 – 5 – 5)

B: Metcon (Time)

For Time:

20 x Push Jerk

20 x Overhead Squats

20 x Power Cleans

20 x Push Press

20 x Front Squats

20 x Thrusters

FITLAB – CrossFit 3000 – CrossFit

A1: Metcon (No Measure)

Ankle Mobility – 10 mins

A2: 10mins Pistol practice

Practice new progressions – work on the skill and balance of the movement. No holding on to poles, bands etc.

B: Metcon (2 Rounds for time)

Every 2:00 for 12 rounds, complete

10 x Russian Swings

5 x Box Jumps (High)

100m Sprint

Score is Fastest and Slowest Rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (5 Rounds for reps)

5 x Max Reps Strict HSPU

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

B: Metcon (No Measure)

Every 2:00 for 7 rounds, complete

10 x Dips

15 x V-Sit Ups

20 x Walking Lunges

30s Plank Hold

FITLAB – CrossFit 3000 – CrossFit

A: Overhead Squat (5 x 3 with 3s Hold in bottom of each Rep)

B: Metcon (Time)

“Dream Team”

30 – 20 – 10 reps of:

Alternating Hang Power Snatches

Burpees

Directly Into…

10 – 20 – 30 reps of:

Over-and-Back Hops Over Dumbbells

Goblet Thrusters

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (5 Rounds for time)

5 Rds of:

20 x Burpees

40 x Double Unders

100m Farmers Carry/200m Run

Rest 60 secs b/w efforts

B: Metcon (No Measure)

16 Rounds of 20s each:

1. Flutter Kicks

2. Side Plank Left

3. Superperson Hold/Rock

4. Side Plank Right

Rest 10s b/w rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Kelly Rowland

5 Rounds:

400m Run

30 x DB Hang C&J

30 x Over-and-Back DB Hops

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 reps for time of:

Strict HSPU

V Sit Ups

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Dips

10 x Pull-Ups

15 x Box Jumps

FITLAB – CrossFit 3000 – CrossFit

A: Split Squats/Bulgarian Split Squats (5 x 3 each leg with 22X1 Tempo)

22X1 squat contains a 2s descent, 2s paused at the bottom, standing up as fast as possible, and 1s before the next rep.

B: Metcon (Time)

‘Over and Out’

20-18-16-14-12-10 reps of:

Russian Swings

Goblet Squats

10 Lateral Burpees after each round

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a running 25:00 Clock:

Mins 0 – 8, complete AMRAP of:

30 x Double Unders

12 x Deadlifts

12 x Alternating Pistols

Rest 2 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Mins 10 – 18, complete AMRAP of:

15 x Burpees

20s L Sit Hold

30 x Squats

Rest 2 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Mins 20 – 25, complete AMRAP of:

10 x Bent Over Rows

20 x Sit Ups

30 x Mountain Climbers

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

10 x Push-Ups

10 x Hang Snatch

Straight into, 30s Plank Hold (Rx+= HS Hold)

Rest 60s b/w rounds

B: Metcon (Time)

For Time:

100 x Double-Unders

21 x Front Squats

21 x Push Presses

21 x Hang Clusters

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

For time:

400m Run, 21 x Burpees

400m Run, 15 x Burpees

400m Run, 9 x Burpees

200m Run, 9 x Power Cleans

200m Run, 12 x Power Cleans

200m Run, 15 x Power Cleans

B: Metcon (No Measure)

Leg Flow – 3 rounds each leg of:

5 x Reverse Lunges

5 x Single Leg RDLs

5 x Cossacks

5 x Pistols

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

With a running 22:00 Clock:

Mins 0 – 5, complete AMRAP of:

5 x Power Cleans

4 x Front Squats

3 x Shoulder to Overhead

Rest 3 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Mins 8 – 15, complete AMRAP of:

7 x Pull-ups/14 x Rows

7 x DB Thruster

14 x Russian Swings

Rest 3 mins, then

C: Metcon (AMRAP – Rounds and Reps)

Mins 15 – 22, complete AMRAP of:

15/11 Cal Row or 200m Run

7 x Burpee Over Rower/DB

FITLAB – CrossFit 3000 – CrossFit

A: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

B: Metcon (No Measure)

Tabata Side Planks

Alternate side each interval for 12 x Intervals

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 rds of:

10 x Single Leg RDL (5 each leg)

5 x Good Mornings

Rest 60-90s b/w rounds

B: Metcon (AMRAP – Rounds and Reps)

“Shoot Your Shot”

Complete AMRAP in 18 mins of:

15m DB/KB OH Walking Lunge

15 x DB/KB Goblet Thrusters

15m DB/KB OH Walking Lunge

15 x Deadlifts

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

10 – 1 reps for time of:

Strict HSPU

Box Jumps

2 x Mountain Climbers

B: Metcon (No Measure)

3 rds for Quality of:

10 x Cossacks (5L/5R)

10 x Bridges/Glute Extensions

10s L Sit

10 x Plank Hold Shoulder Touches

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (5 x 3 Front or Goblet Sqt with 22X1 Tempo)

22X1 squat contains a 2s descent, 2s paused at the bottom, standing up as fast as possible, and 1s before the next rep.

B: Metcon (5 Rounds for time)

Complete 5 rds, each for time of:

6 x Power Snatches

8 x Front Rack Lunges

10 x Toes to Bar/ V Sit Ups

12 x Hang Clean and Jerk

Rest 1 min b/w rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 15 mins:

1st – 30 x Double Unders

2nd – 20 x Push-Ups

3rd – 14 x Alternating Pistols

B: Metcon (6 Rounds for reps)

6 rds of:

30s of DU/Row/Ride/Burpee/Run/BXJ

straight into 30s plank hold

Rest 1 min between rounds.

FITLAB – CrossFit 3000 – CrossFit

A1: Metcon (AMRAP – Rounds and Reps)

3 Rounds, each a 5 min AMRAP of:

Rd 1. 50 Burpee “Buy in”, into AMRAP of:

30 Double-Unders & 15 x Clean & Jerk

Rest 3 mins b/w rounds

A2: Metcon (AMRAP – Rounds and Reps)

Rd 2. 35 x Burpees “Buy in”, into AMRAP of:

30 x DU & 15 x Thrusters

A3: Metcon (AMRAP – Rounds and Reps)

Rd 3. 20 x Burpees “Buy in”, into AMRAP:

30 x DU & 15 x Front Squats

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds of:

4 x Front Squat @32X1, straight into:

4 x HIGH Box jumps/tuck jumps

4 x Broad jumps

Rest 2 mins b/w rounds

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Russian Swings

Push-Ups

C: Single Leg Romanian Deadlift (RDL) (3 x 5 each leg)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (2 Rounds for time)

10 rds of:

50m Sprint (Rx + = Uphill)

Rest the time it takes to walk back to start point + 5-10s
Record fastest and slowest times

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x Box Jumps or Tuck Jumps

10 x Reverse Lunges

20 x Sit Ups

200m Run

FITLAB – CrossFit 3000 – CrossFit

A1: Split Squats/Bulgarian Split Squats (5 x 5 Each Leg)

A2: Strict HSPU (5 x 8)

B: Metcon (Time)

10 – 1 Reps for time of:

Strict Dips

Strict Pull-Ups/Rows

2 x Pistols

C: Metcon (No Measure)

Tabata Flutter Kicks v Super Person Hold

4 Rds of each alternating

FITLAB – CrossFit 3000 – CrossFit

A: Z Press (5 x 5 Each Arm (or 5 x 5 Double Arm))

Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB

B: Metcon (AMRAP – Rounds and Reps)

“Hot Flash”

Complete AMRAP in 10 mins of:

16 x Alternating Single Arm DB PSn

32 x Double-Unders

FITLAB – CrossFit 3000 – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

B: Metcon (No Measure)

4 Rounds of:

20s Bird Dog (10s each arm/leg extended)

20s Side Plank Left

20s Curl Up (10s each leg extended)

20s Side Plank Right

Change positions every 30s – 8 mins

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 20 mins of:

16 x Pistols

8 x Push-Ups (Rx + = 6 x Strict HSPU)

4 x C2B Pull-Ups / 8 x Rows

200m Run / 40 x Double Unders

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

2 x High Hang Snatch

2 x Hang Snatch

2 x Overhead Squat (2s Pause at bottom)

B: Metcon (Time)

21 – 15 – 9 reps for time of:

Power Cleans

Front Squats

Push Jerks

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 x 10 Handstand Push Ups

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

or 5 x 10 Chair Dips

B: Metcon (Time)

20 – 15 – 10 reps for time of:

2 x Double Unders or Tuck Jumps

V-Sit Ups

Alternating Reverse Lunges

Rows

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x Alternating DB Hang Snatch

8 x Pull-Ups

8 x Burpees

Rest 5 mins, then

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

5 x Power Cleans

5 x Box jumps

10 x Push-Ups

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

21 x Thrusters

15 x Russian Swings

9 x Strict Pull-Ups

200m Run / 40 x Double Unders

B: Metcon (No Measure)

3 rds for Quality of:

10 x Cossacks (5L/5R)

10 x Superman Rocks/Holds

6 x Turkish Get Ups

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (5 Rounds for time)

5 rounds, each for time of:

15 x Clean & Jerks

Run 400 meters

Rest 3 minutes between rounds.

B: Metcon (No Measure)

Body Armour – 3 Rounds:

Minute 1:

:20s – Max Hollow Rocks

:20s – Hollow Hold

:20s – Max Hollow Flutter Kicks

Minute 2 – Rest

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“Ladybug”

3 Rounds for total time of:

1 x Round of DB “Kelly”

1 x Round of DB “Helen”

1 Round of “Kelly”

400m Run, 30 x Single DB Thrusters, 30 x DB Hops

1 Round of “Helen”

400m Run, 21 x Single DB Russian Swings, 12 x Pull-Ups

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds of:

4 x Hang Muscle Snatch

4 x Hang Power Snatch

4 x Hang Snatch

4 x Overhead Squat

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Sqt Cleans/Med Ball Cleans

Bupees

C: Single Leg Romanian Deadlift (RDL) (5 x 5 each leg)

**Try and add 1-2 kg from last week**

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Strict HSPU

10 x Alternating Pistols

30 x Double unders

Rest 5 mins, then:

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

12 x Reverse Burpees

12 x Mountain Climber Crossovers

15s L Sit

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 x 5 min AMRAPs, Resting 3:00 b/w rounds of:

Rd 1.400m/75 x DU Buy-In, into AMRAP of:

12 x DB Front Squats

6 x DB-Facing Burpees

Rd 2. 400m/75 x DU Buy-In, into AMRAP of:

9 x DB Front Squats

6 x DB-Facing Burpees

Rd 3. 400m/75 x DU Buy-In, into AMRAP of:

6 x DB Hang Squat Cleans

6 x DB-Facing Burpees

FITLAB – CrossFit 3000 – CrossFit

Metcon (3 Rounds for time)

“Barbs”

3 Rounds – each for time of::

10 x Strict Pull-Ups (20 x Rows)

20 x Pushups

30 x Sit-Ups

40 x Box Jumps

30 x Sit-Ups

20 x Pushups

10 x Strict Pull-Ups (20 x Rows)

Rest exactly 3:00 between rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

“Overreaction” – For time:

15 x Push Press, 50m W/Lunge

12 x Push Press, 30m W/Lunge

9 x Push Press, 15m W/Lunge

Directly into:

15 x Push Jerk, 15 Over & Back DB Hops

12 x Push Jerk, 12 Over & Back DB Hops

9 x Push jerk, 9 Over & Back DB Hops

Lunges are unloaded

B: Metcon (No Measure)

Body Armour – 3 Rounds:

Minute 1:

:20s – Max Hollow Rocks

:20s – Hollow Hold

:20s – Max Hollow Flutter Kicks

Minute 2 – Rest

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 x 10 Handstand Push Ups

or 5 x 30s HS Holds,

or 5 x 10m HS Walks

or 5 x 10 Chair Dips

B: Metcon (Time)

10 RFT of:

10 x Push-ups

10 x Thrusters

10 x Burpees

10 x Goblet Squats

FITLAB – CrossFit 3000 – CrossFit

A: Overhead Squat (5 x 3 with 33X1 Tempo – Can scale to Front Sqt)

33X1 squat contains a 5s descent, 5s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.

B: Metcon (Time)

My Kind of Nancy – 5 RFT of:

400m Run/60 x DU/40 x Burpees

15 x Overhead or Front Squat

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Sausages 2 – 3 Rounds of:

20s Bird Dog (10s each arm/leg extended)

20s Side Plank Left

20s Curl Up (10s each leg extended)

20s Side Plank Right

Change positions every 30s – 6 mins

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

6 x Pull Ups

8 x Power Cleans

10 x Burpees

FITLAB – CrossFit 3000 – CrossFit

Metcon (5 Rounds for reps)

5 Rds for max reps each round of:

1 Min – DUs/Jump Overs/Mtn Climbers

1 Min – V Sit Ups/Sit Ups/ Hollow Rocks

1 Min – Push Ups

1 Min – Alternating Pistols

Rest 1 min b/w rounds

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

8 x 1 Arm KB/DB Swings Left

8 x 1 Arm KB/DB Swings Right

8 x 1 Arm KB/DB Snatch Left

8 x 1 Arm KB/DB Snatch Right

8 x 1 Arm KB/DB Push Press Left

8 x 1 Arm KB/DB Push Press Right

B: Metcon (No Measure)

Tabata Bicep Curls – Alternate Arms each interval

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

6 x Power Cleans

6 x Rows

6 x Box Jumps

6 x Dips

B: Metcon (No Measure)

Tabata Reverse Lunges

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

For Time:

800m Run/60 x Burpees

15 – 12 – 9 reps of:

DB/KB Snatch & Box Jumps

800m Run/60 x Burpees

15 – 12 – 9 reps of:

Front Squats & T2B or V-Sit Ups

800m Run/60 x Burpees

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

20 x Russian Swings

40 x Double Unders

B: Metcon (No Measure)

5 Rds for Quality of:

5L/5R Single Leg RDLs

10 x Dips

30s Crow Pose or HS Hold