FITLAB – CrossFit 3000 – Gymnastics

WARM UP

Dodge the Stick

ACTIVATION

2 ROUNDS:

8 Banded Pull-Downs

8 Banded C.G Row

STRENGTH

3 ROUNDS:

Min 1: 10 BOR (2-0-X-1)

Min 2: Feet Elevated RR (2-0-0-0)

Min 3: 20/30sec L-Sit hold

SKILL

6 min EMOM:

3/5 Hips to Bar/Ring

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (5 x 3 with 2′ pause for each rep.)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

20 x Wallballs

20 x Single Arm DB Hang Snatch

20 x DB Box Step Overs

20 x Single Arm DB Push Presses

200m Run

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (Heavy Single)

B: Clean and Jerk (Heavy Single)

C: Back Squat (5 x 4 @ 85%)

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2 x 2 @ 75%, 3 x 1 @ 80%)

B: Snatch Pull from Deficit (5 x 5 @ 90%(of snatch))

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Off thick rubber mat

C: Snatch Grip Push Press (5 x 4 @ 85%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

FITLAB – CrossFit 3000 – CrossFit

A: Trevor (Time)

In a Team of Four, complete:

300 x Pull-Ups

400 x Push-Ups

500 x Sit-Ups

600 x Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

FITLAB – CrossFit 3000 – CrossFit

A: Muscle-Up Practice & Progressions (AMRAP – Reps)

15 Mins

B: Metcon (Time)

Pay the Man – 4 RFT of:

Run 200 m

40 x Walking Lunges

(Rx+ = Sandbag or Deadball)

C: Metcon (No Measure)

Steve’s Surprise

5 Rounds of:

20s Max Effort Air Dyne, into

30s Plank Hold

Rest 1 min

FITLAB – CrossFit 3000 – Olympic Lifting

A: Clean and Jerk (2 x 2 @ 75%, 3 x 1 @ 80%)

B: Snatch Grip Deadlift (5 x.4 @ 110%(of Snatch))

C: Front Squat (5 x 3 @ 87%)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7 mins of:

7 x Squat Cleans

7 x Strict Ring Dips

B: Metcon (AMRAP – Rounds and Reps)

For total rounds and reps:

5 Rounds, each a 3 min AMRAP of:

4 x Power Cleans

4 x Push Jerks

8 x T2B

Rest 1:00 between rounds

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Clean (2 x 3 @ 73%, 2 x 2 @75%)

B: Snatch Balance (3 x 3 @ 78%, 2 x 2 @ 82%)

Use 1RM Snatch if you don’t know your 1RM Snatch Balance

C: Push Press (2 x 4 @ 87%, 3 x 3 @ 87%)

Yes, both @ 87%.

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (3 – 3 – 3 – 3 – 3 – 3 )

Complete 2 x Rope Climbs b/w sets

B: Metcon (Time)

3 Rounds, for total time of:

20/15 Cal Row

20 x Russian KB Swings

Rest 1:00

20/15 Cal Bike

20 x KB Goblet Squats

Rest 1:00 b/w rounds

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Snatch (2 x 3 @ 73%, 2 x 2 @ 75%)

B: Split Jerk (4 x 2 @ 82%)

C: Clean Pull (5 x 5 @ 90%(of Clean))

D: Back Squat (5 x 3 @ 88%)

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (5 – 5 – 5 – 3 – 3 – 3)

B: Metcon (Time)

For time:

800m Run

45 x Over Bar Burpees

30 x Deadlifts

45 x Over Bar Burpees

800m Run

FITLAB – CrossFit 3000 – Gymnastics

Warm Up

2 x 2 Inverted KB TGU

Activation

2 ROUNDS:

8 Banded Pull-Downs

10 Crunch Dead-Bugs

6 B.O.R (2-0-X-1)

Strength

3 ROUNDS:

Min 1: 6/8 Straight Leg Lowers

Min 2: 5/5 Single Leg Hip Thrust

Min 3: 20/30sec L-Sit hold

Skill Development

6min EMOM

5 x Assisted PU/C2B/MU

Finisher

TABATA

False or Knuckle Grip Hang

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

10 x HSPU (Rx+ = Strict)

20/15 Cal Row

30 x Alternating Pistols

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

15/12 Cal Bike

20 x Box Jumps

60 x Double Unders

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (1/80, 1/82, 1/85, 1/87, 1/82, 1/85)

B: Clean and Jerk (1/80, 1/82, 1/85, 1/87, 1/82, 1/85)

FITLAB – CrossFit 3000 – Olympic Lifting

A : Snatch (2 x 3 @ 70%, 3 x 2 @ 75%)

B: Snatch Pull (5 x 3 @ 100%( of Snatch))

C: Snatch Grip Push Press (5 x 3 @ 83%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5 x 4 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

For Time:

In teams of 3:

600m Medball/Sandbag/DeadBall Run

15 x Rope Climbs

48 x Squat Cleans

600m Medball/Sandbag/DeadBall Run

12 x Rope Climbs

36 x Squat Cleans

600m Medball/Sandbag/DeadBall Run

9 x Rope Climbs

24 x Squat Cleans

600m Medball/Sandbag/DeadBall Run

6 x Rope Climbs

12 x Squat Cleans

All run together. All work to be divided evenly.

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

4 RFT of:

20/15 Cal Row

15/12 Cal Bike

10/7 Cal Ski

B: Metcon (3 Rounds for time)

3 x 3 Rounds of:

6 x Hang Power Cleans

9 x Burpees

12 x Air Squats

Rest 1 min b/w each 3 Rounds

FITLAB – CrossFit 3000 – Olympic Lifting

A: Clean and Jerk (2 x 3 @ 70%, 3 x 2 @ 75%)

B: Clean Deadlift (5 x 4 @ 108%(of Clean))

C: Front Squat (5 x 4 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

12 Mins to build to a Heavy Complex of:

1 Power Clean

2 Front Squats

3 Push Jerks

B: Rack City (Time)

10 x Power Cleans

50 x Air Squats

10 x Front Squats

50 x Air Squats

10 x Push Jerks

50 x Air Squats

10 x Clusters

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Clean (4 x 3 @ 70%)

Above Knee

B: Snatch Balance (2 x 3 @ 75%, 3 x 3 @ 80%)

C: Push Press (5 x 4 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

EMOM for 8 Mins complete:

1 x Hang Power Snatch @ 60-65%

2 x Power Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

15 x Wall Balls

15 x Box Jump Overs

15 x Russian KB Swings

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Snatch (4 x 3 @ 70%)

Above knee

B: Split Jerk (3 x 3 @ 78%, 2 x 3 @ 81%)

C: Clean Pull (5 x 3 @ 100%(of Clean))

D: Back Squat (5 x 4 @ 86%)

FITLAB – CrossFit 3000 – CrossFit

A: Front Squat (6 – 6 – 4 – 4 – 2 – 2)

B: Metcon (Time)

‘Four Loko’

On the 4:00 for 5 rounds, complete:

20/15 Cal Row

40 x Double Unders

7 x Front Squats

Score if your time for your final round.

FITLAB – CrossFit 3000 – Gymnastics

ACTIVATION

Inverted Foam-roller TGU

3/3

2 Rounds:

12 Banded Close Grip Row

12 Banded Tricep Pull-Down

45 sec Dead Hang (pinkie knuckle over bar)

DRILLS & SKILLZ

Movement/Biomechanics break down through tiers:

– Pull-up (chin over bar)

– Chest to Bar (w. neutral spine)

– Hips to Bar (no arm pull)

MIDLINE

3 Rounds for Reps:

Min 1: Plank w. feet on Medball

Min 2: V-sits

Min 3: Hollow to Arch

Min 4: Plated Sit-Ups

Min 5: Pinch Grip Plate Hold

Min 6: REST

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

3 x Strict HSPU

6 x Strict Pull-Ups (Rx + = 3 x MU)

9 x Burpees
Quality over Speed!

B: Metcon (Time)

10 RFT of:

5 x DB Hang Snatch

7 x Toes-to-Bar

9 x Box Jumps

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/70%, 2/75%, 2 x 1 @ 77%)

B: Clean and Jerk (2/70%, 2/75%, 2 x 1 @ 77%)

Conditioning

C: Metcon (Time)

3 RFT:

20 x RKBs

50m Farmer’s Carry

FITLAB – CrossFit 3000 – Olympic Lifting

A: 2 Position Snatch (5 x 2 @ 70%)

1 x From Floor

1 x From Above Knee

B: Snatch Pull (5 x 3 @ 86%(of Snatch))

C: Snatch Grip Push Press (5 x 4 @ 71%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5 x 3 @ 75%)

FITLAB – CrossFit 3000 – CrossFit

A: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest Approx 10 mins, then

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

FITLAB – CrossFit 3000 – CrossFit

A: Handstand Push-ups (4rds Max Reps Strict – Rest 90s b/w efforts)

B: Metcon (Time)

The Good Life – 3 RFT of:

500m Row

12 x Burpees

21 x Box Jumps

FITLAB – CrossFit 3000 – Olympic Lifting

A: 2 Position Clean (5 x 2 @ 70%)

1 x From Floor

1 x From Above Knee

B: Snatch Grip Deadlift (4 x 3 @ 95%(of Snatch))

C: Front Squat (3 x 3 @ 70%, 2 x 3 @ 75%)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Hang Snatch

1 x Snatch

1 x Overhead Squat

B: Deadlift (5 – 5 – 3 – 3 – 3)

C: Metcon (Time)

15 – 12 – 9 – 6 – 3 reps of:

Deadlift

Wall Ball

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Clean (5 x 3 @ 70%)

B: Snatch Balance (5 x 3 @ 65%)

C: Push Press (5 x 3 @ 72%)

Conditioning

D: Metcon (Time)

4 RFT:

21 x Russian KB

100m Sprint

FITLAB – CrossFit 3000 – CrossFit

A: Power Clean + Jerk (3 – 3 – 2 – 2)

B: Metcon (Time)

3 RFT of:

12 x Power Cleans

12 x C2B Pull Ups

12 x Push Jerk

12 x T2B

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Snatch (5 x 3 @ 70%)

B: Split Jerk (4 x 3 @ 73%)

C: Clean Pull (3 x 3 @ 88%)

D: Back Squat (2 x 3 @ 70%, 3 x 2 @ 75%)

FITLAB – CrossFit 3000 – CrossFit

A: Close Grip Bench Press (5 – 5 – 5 – 3 – 3 – 3)

B: Metcon (Time)

For Total Time:

Row 250m

Run 400m

Row 750m

Run 800m

Row 1500m

Run 1600m

Rest 60s between intervals

FITLAB – CrossFit 3000 – Gymnastics

Activation

– Stick Balance

(10sec hanging L-sit when dropped)

2 Rounds

8/8 Lat Pull Downs

10 Banded Pull Downs

20sec Super Hold

Strength

15min EMOM

Min 1: 8 Underhand BOR (3-0-1-1)

Min 2: 6/8 Eccentric RR (3-0-0-0)

Min3: 6/8 Strict Pullups OR 30sec Hollow Rock (RX + with plate)

Straight in to

3 Rounds for Quality:

8 Banded Hips to Rings

5 Jumping PU/C2B/BMU

6/8 T2R

Midline

TABATA

1&5: Bicycle Crunches

2&6: Side Plank Pulses (L)

3&7: Side Plankt Pulses (R)

4&8: Plated Situps

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 15 Mins:

Min 1: 10 x Alternating Pistols

Min 2: 15 x V-sit ups

Min 3: 10/8 Ring Rows (RX+ feet on box)

B: Metcon (Time)

10 – 1 Reps for time of:

Box Jumps

Russian KB Swings

C: Metcon (Time)

5 RFT of:

8 x Strict Pull-Ups (Rx+ = 5 x MU)

5 x KB Z Press

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (1/80, 1/83, 1/85, 1/87, 1/85, 1/82)

B: Clean and Jerk (1/80, 1/83, 1/85, 1/87, 1/85, 1/82)

C: Romanian Deadlifts (4 x 7 @ 60%(of Back Squat))

Conditioning

E: Metcon (Time)

3 RFT:

500m Row

12 Burpees

21 box Jumps
15 Minute Cut Off.

FITLAB – CrossFit 3000 – Olympic Lifting

A: 2 Position Snatch (2 Sets @ 77%, 2 Sets @ 81%)

1 x From Floor

1 x From Above Knee

B: Snatch Pull (5 x 5 @ 96%)

C: Snatch Grip Push Press (5 x 5 @ 81%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (3 x 4 @ 85%, 2 x 3 @ 88%)

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 30 minutes of:

500-m row/400m Run, and

3 rounds of Strict Cindy
1 round of Strict Cindy is: 5 strict pull-ups, 10 push-ups, and 15 squats.

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 x 5 @ 85-90 of 5RM)

B: Metcon (Time)

6 RFT of:

10 x Front Squats (Light)

8 x Strict HSPU

200m Run

FITLAB – CrossFit 3000 – Olympic Lifting

A: Muscle Snatch (5/65%, 2 x 4 @ 70%, 3/75%)

B: 2 Position Clean (2 x 2 @ 77%, 2 x 2 @ 81%)

1 x From Floor

1 x From Above Knee

C: Snatch Grip Deadlift (5 x 5 @ 105%(of Snatch))

D: Front Squat (3 x 4 @ 80%, 2 x 4 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 minutes of:

3 x Burpee Box Jump-Overs

3 x Deadlifts (Light-Medium)

6 x Burpee Box Jump-Overs

6 x Deadlifts

9 x Burpee Box Jump-Overs

9 x Deadlifts

Etc.

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 minutes of:

15/12 Cal Air Dyne

30 x Russian Kettlebell Swings

40 x Double Unders

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Clean + Clean (4 Sets @ 75%)

B: Snatch Balance (3/70%, 2 x 3 @ 75%, 2 x 3 @ 80%)

C: Push Press (5 x 4 @ 82%)

Conditioning

D: Metcon (Time)

3RFT:

10 Turkish Get-Ups(5/side)

10 Strict Pull Ups

FITLAB – CrossFit 3000 – CrossFit

A: 3-Position Snatch (Twice through, each 2:00 for 5 rounds)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch

B: Metcon (Time)

For time:

10 – 1 reps of Push Jerk (Medium), and

1 – 10 of Power Cleans

C: Metcon (AMRAP – Reps)

Max Reps Wall Balls in 2 mins

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Snatch + Snatch (4 x 2 @ 77%)

B: Split Jerk (5 x 2 @ 80%)

C: Clean Pull (5 x 4 @ 98%)

D: Back Squat (2 x 5 @ 80%, 3 x 4 @ 85%)

FITLAB – CrossFit 3000 – CrossFit

Metcon (5 Rounds for reps)

‘Tri Sprint Intervals’

5 rounds of 4 minutes each of:

30/20 Calorie Row

20/14 Cal Air Dyne

AMRepAP in remaining time of 10m Shuttle Run

Rest 4 mins b/w rounds

Score each round is number of shuttle

runs completed.

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Push Press (3 – 3 – 3 – 3 – 3)

B: Metcon (Time)

For time:

10 – 1 reps of Thrusters, and

1 – 10 reps of Pull-Ups

or C: Metcon (Time)

12 – 1 reps of Thrusters, and

1 – 12 of Pull-Ups

Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (2/75%, 1/80%, 1/85%, 1/83%, 1/80%)

B: Clean and Jerk (2/75%, 1/80%, 1/85%, 1/83%, 1/80%)

C: Romanian Deadlifts (4 x 8 @ 58% (of Back Squat))

Conditioning

D: Metcon (Time)

5 RFT:

15 x DB Push Press

12 x Sit Ups

6 x Strict Pull Ups