Monday October 25

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

Min 1: 5 Romanian Deadlifts @22X1

Min 2: 4l/4r Single Leg Box Jumps

Conditioning

B: Metcon (Weight)

EMOM 20 mins (5 rounds)

Min 1: 8 Floor Press

Min 2: 200m Run

Min 3: 20m Low Hip Bear Crawl

Min 4: 6 Barbell Roll Outs

Saturday Oct 9

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

10 Mins to Find a Heavy Complex of:

5 Dual KBS

4 Dual KB Clean

3 Dual KB Front Squat

2 Dual KB Push Press

Conditioning

B: Metcon (Time)

Partner Workout!

14 Rounds for time of:

8 Dual KBS

20m Front Rack Carry

6 Dual KB Front Squat

4 Dual KB Press

200m Run

Rounds completed as IGYG

* 30 Min Cap

Friday Oct 8

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 8:

Min 1: 3 Deadlift (sub max)

Min 2: 3 Pushups @40×1.

Conditioning

B: Metcon (6 Rounds for reps)

Every 2 Mins x 6

4 Deadlift

8 Pushups

4 Deadlift

8 Box Dips

4 Deadlift

8 Plank Walk Ups

AMREP Double unders in remaining time

Rest 1 min between rounds.

Thursday Oct 7

FITLAB – CrossFit 3000 – CrossFit

Conditioning

A: Metcon (Time)

5RFT:

80 Single Skips

12 DB/KB Reverse Lunges

8 V Situps

Rest 3 Mins then:

B: Metcon (Time)

5 RFT:

200m Run

12 DB/KB Step Up

8 Box Jumps

Rest 3 mins then

C: Metcon (Time)

1 rounds for time of:

60 DB/KB walking lunges

40 v ups

60 DB/KB step ups

40 box jumps

Wednesday Oct 6

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 15

Min 1: Floor Press 8 reps

Min 2: Barbell Row 8 reps

Min 3: Lying Down Skull Crush 8 reps

Conditioning

B: Metcon (4 Rounds for reps)

4 x 3 Min AMRAPs

7 Hang Power Cleans

5 Push Press

14 Double Unders

Rest 1 min between AMRAPs

Tuesday Oct 5

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

5 sets of:

7 Dual DB/KB Front Squats @2211

2 half turkish getup on each side between rounds

Rest 1 min between rounds

B: Metcon (Weight)

4 sets of:

6 Alternating Z Press each side

14 Shoulder Taps between each set.

Rest 1 min between sets

Conditioning

C: Metcon (5 Rounds for reps)

5 Rounds of:

30s Max KB/DB Thrusters

30s Rest

30s Max Burpees over KB/DB

30s Rest

Monday Oct 4

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 10:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

Conditioning

B: Metcon (Weight)

EMOM 20

Min 1: 8 Deadlifts (moderate)

Min 2: 200m Run

Min 3: 20m Low Hip Bear Crawl

Min 4: 6 Barbell Roll Outs

Saturday Oct 2 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Split Squat (4 x 8 each leg)

Bodyweight

Front Foot Elevated

Rear Foot Elevated

Weighted

A2: Side Plank (20s each side, between sets)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

P1:

9 Air Squats

6 Pushups

3 Burpee Box Jumps

P2.

300m Run

When P2 comes back after a run, swap roles

Thursday Oct 1 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

6 sets of:

3 DB/KB Snatch left

3 DB/KB Clean left

3 DB/KB Squat left

3 DB/KB Push press left

3 DB/KB Thruster left

* repeat on right side.

rest for 1 min betwen sets

Conditioning

B: Metcon (4 Rounds for reps)

EMOM 20:

Min 1: 200m Run

Min 2: 40s Box Jumps

Min 3: 40s Box Dips

Min 4: 40s of Situps

Min 5: 40s of DB/KB Thrusters

Thursday Sept 30 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Conditioning

A: Metcon (7 Rounds for reps)

7 x 3 min sets of:

10 Walking Lunges

6 V Ups/V Tucks

10 Walking Lunges

6 V Ups/V Tucks

AMRAP DU’s in remaining time

Rest 1 min
lunges can be bodyweight or weight with a KB.

Score is DU’s each round

Accessory

B: Metcon (No Measure)

5 rounds of:

20 Shoulder taps

30s side plank left

30s side plank right

Rest 30s

Wednesday Sept 29 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

5 sets of:

A1. KB Bent over row 8 each side with 2s pause at pull

A2. KB Single arm z press 8 each side

Rest as needed

Conditioning

B: Metcon (2 Rounds for reps)

AMRAP 8

14 RKBS

7 Pushups

5 Burpee Box Jumps

10m Single arm Front Rack Carry

Rest 3 mins

AMRAP 8

14 RKBS

7 Pushups

5 Burpee Box Jumps

10m single arm front rack carry

Tuesday Sept 28 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

1 Power Clean

3 Front Squat @2111

Rest as needed between sets

B: Push Press (5 mins on technique )

Conditioning

C: Metcon (7 Rounds for time)

7 sets of:

5 Push Press

10 Air Squats

5 Box Jumps

30 Double Unders

Rest 1 min

Monday September 27 – Park Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A1: Power Clean (7 sets of 2)

A2: Box Jumps (4 reps between sets of Power cleans)

aim for straight legged landing

B: Deadlift (7 sets of 3 @3011, rest 2 mins between sets)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins:

5 Hang Power Cleans

10 Pushups

5 Burpee over bar

200m Run

Saturday Sept 25

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Meeting Recording:

https://us02web.zoom.us/rec/share/sEL2-AqsJW7u6R5Gf0FCY-P4nBLP4N203ODD5JRosrfuYwbN_zG-il1PMh0KYDbG.vodu8BjyBi85FOUr

Equipment Option

A: Metcon (3 Rounds for reps)

Mins 0 – 5, complete AMRAP of:

5 x Power Cleans

4 x Front Squats

3 x Shoulder to Overhead

Rest 3 mins, then

Mins 8 – 15, complete AMRAP of:

7 x Pull-ups/14 x Rows (KB, DB, BB)

7 x DB Thruster

14 x Russian Swings

Rest 3 mins, then

Mins 18 – 23, complete AMRAP of:

15/11 Cal Row or 200m Run

7 x Burpee Over Rower/DB

Bodyweight Option

A: Metcon (3 Rounds for reps)

Mins 0 – 5 complete AMRAP of:

5 Box Jumps/Duck Jumps

4 Deck Squats

5 Pushups

Rest 3 mins then

Mins 8 – 15 Complete:

7 Plank walk ups

14 Air Squats

14 Mountain climbers

Rest 3 mins

Mins 18 – 23

200m Run

7 Burpees over object

Friday Sept 24

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Meeting Recording:

https://us02web.zoom.us/rec/share/q1p2acx_Qd4xWG7prBXN9iT8XdK2MsM8wQPzuq09U9OBym170o3_1geFf72c5IPw.rgxE-cWIDYwOzk_j

Bodyweight & Equipment Option

A: Metcon (5 Rounds for time)

Can be done by rowing or running.

scale to 3 sets if still accumulating this volume.

1000m easy

200m moderate

300m fast

100 easy

Rest 90s

800m easy

200m moderate

300m fast

100m easy

rest 90s

600m easy

200m moderate

300m fast

100m easy

rest 90s

400m easy

200m moderate

300m fast

100m easy

Rest 90s

200m easy

200m moderate

300m fast

100m easy

Rest 90s

Accessory

B: Metcon (No Measure)

4 rounds of:

10s hollow hold

10 Situps

10s Hollow hold

10 situps

rest as needed

Thursday Sept 23

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Meeting Recording:

https://us02web.zoom.us/rec/share/ZFwEUY6prpw7l1R9Fa6MKrAbsFq704gAVg_5ZFIuNXR41Cv5RsIz7TKfDm4EDSI_.tcHWf_5qdvyQthuo

Equipment Option

A: Back Squat (7 x 3 @3311)

other options:

goblet squat, dual KB/DB front squat,

B: Metcon (5 Rounds for time)

5 rounds, each for time of:

6 x Power Snatches

10 x Toes to Bar/ V Sit Ups

12 x Hang Clean and Jerk

Rest 1 min between rounds

Bodyweight Option

A: Odd Object Squat (7 x 7 @3311)

Use any heavy object and hold at front of body. Bag of rice or bag of books works well.

A: Metcon (5 Rounds for time)

5 Rounds, each for time of:

6 Deck Squats + Tuck Jumps

10 V Ups

8 Burpee + Pushup + Tuck Jump

Rest 1 min between rounds

Wednesday Sept 22

FITLAB – CrossFit 3000 – CrossFit

Equipment Option

A: Metcon (Weight)

4 Rounds:

Single arm Z press 8/8 each side

Rest 60s between sets.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Run/40s of mountain climbers

20 KB Swings

2 Wall Walks between each round

Bodyweight Option

A: Metcon (AMRAP – Reps)

4 Rounds

5 – 8 close grip pushups reps @3111

Rest 60s between sets.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Run/40 Mountain Climbers

10 Box Jumps/Tuck Jumps

2 Wall Walks

Accessory

C: Metcon (No Measure)

3 Rounds:

10 x Cossacks (5L/5R)

10 x Bridges/Glute Extensions

10s L Sit

10 x Plank Hold Shoulder Touches

Tuesday Crossfit

FITLAB – CrossFit 3000 – CrossFit

Workout Video

https://us02web.zoom.us/rec/share/w3HFIDp710nXuuGb4GsKND7X9jT7ukX2bPn1YWJFeThzDXn1a8Mfz1RQITcpiRWK.jtmWjqwQbGL-aPGP

Equipment Option

A: Metcon (Weight)

5 Rounds of:

8 RDL’s

4 Broad Jumps Between Each Set

Rest 90s

B: Barbell Burpee Complex (6 Rounds for time)

6 Rounds

6 DB/KB/BB Deadlift

12 DB/KB/BB Walking Lunge

6 DB/KB/BB Shoulder to Overhead

6 Burpees over bar/bell

Rest 1 min

Bodyweight Option

A: Metcon (Weight)

5 Rounds of:

8 Bodyweight/Odd Object Good Morning

4 Broad Jumps between each set

Rest 90s
ideally you’re using an odd object here – rice bag/backpack works well. The demo video has plenty of ideas.

B: Metcon (6 Rounds for time)

6 Rounds:

6 Plank walk ups

12 Walking Lunges

6 Pushups

6 Burpees

Rest 1 min

Monday August 20

FITLAB – CrossFit 3000 – CrossFit

Workout Video

https://us02web.zoom.us/rec/share/AX0sB5FAGqg1Om6h6qZ1RlK6qnpQQEoEvCHJhv0bQSaE-s6ls3SH0mqeyxzYNNZt.CT2WOZd5ELMKAexB?startTime=1632046976000

Bodyweight & Equipment Option

A: Metcon (AMRAP – Rounds and Reps)

EMOM 15:

Min 1: 30-50 DU’s

Min 2: 10-20 Pushups

Min 3: 6 Split Squat each leg (RX+ Rear foot elevated split squat)

B: Metcon (6 Rounds for reps)

6 Rounds of:

Min 1: 30s of Monostructural Cardio into 30s plank hold

Min 2: Rest
Monostructural cardio can be:

running (sprint), rowing, burpees (fast), double unders or mountain climbers. Ensure you go ALL OUT for the 30s

Accessory

C: Metcon (AMRAP – Reps)

EMOM 5:

30s of Bridge Hold, 30s Rest

Saturday Sept 18

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Meeting Recording:

https://us02web.zoom.us/rec/share/4KS19A_ajb-3B9aQe6gBSZ-5OHDE9STnCFIQOJFngbu9HMPZRUZ23VEKU0bBt37w.TuCD39Z2gr3tlO3C

Equipment Option

A: Metcon (2 Rounds for time)

2 Rounds, each for time of:

400m Run

70 RKBS

60 Goblet Squat

50 Lying Down T2B

40 HR Pushups

30 Jumping Lunges

Rest 3 mins, repeat

Bodyweight Option

A: Metcon (2 Rounds for time)

2 Rounds, each for time of:

400m Run

70 Box Jumps

60 Air Squats

50 Lying Down T2B

40 HR Pushups

30 Jumping Lunges

Rest 3 mins, repeat

Friday Sept 17

FITLAB – CrossFit 3000 – CrossFit

Workout Video

https://us02web.zoom.us/rec/share/pv9s-T6gL6psP2JUH2BUYcs7kDtedzUtNgcXWvg9qkIJT5UKU9FfaABf5teViJLi.cWAonhYX7MSNjK2A

Bodyweight & Equipment Option

A: Metcon (No Measure)

EMOM 8:

Min 1: 2-3 Wall Walks

Min 2: 20s Side Plank each side

Equipment Option

B: Metcon (Time)

For time: 10-1 Reps of:

Burpee Box Jumps

Power Snatch

Rest 1 min then,

Then, for time, 10-1 Reps of:

Power Clean

20 Double Unders between each set
Power Snatch options:

barbell, dumbell, kettlebell.

power clean options:

barbell, dumbell, kettlebell

Bodyweight Option

B: Metcon (Time)

For time: 10-1 Reps of:

Burpee Box Jumps

Jumping Lunges (2 jumps is 1 rep)

Rest 1 min, then:

10-1 reps for time of:

Deck Squats

100m run between each set

Thursday Sept 16

FITLAB – CrossFit 3000 – CrossFit

Workout Video

https://us02web.zoom.us/rec/share/-U7V7z5CbjoOtfI-Bx0e6md28jZH5Ez3ewyn_oK_1I6fgpSMhw6GeO55dKGHjXOf.pLEgYvnm4h62syW2

Access Passcode: t+4DAg2j

Bodyweight & Equipment Option

A: Metcon (Weight)

EMOM 12:

Even Minute: 6/6 Split Squat

Odd Minute: 12 Plank Drag Through
split squat options:

split squat

rear foot elevated

KB, DB or BB.

B: Metcon (Time)

200m @90%

Rest 1 min

400m @80%

Rest 1 min

600m @70%

Rest 1 min

800m %60%

Rest 1 min

1000m @50%

Rest 1 min

800m @60%

Rest 1 min

600m @70%

Rest 1 min

400m @80%

Rest 1 min

200m @90%

* decrease pace from 200 – 1000m, then increase pace from
You can do this by:

Running, Rowing, or Bike if you have oine.

Wednesday Sept 15

FITLAB – CrossFit 3000 – CrossFit

Workout Video

https://us02web.zoom.us/rec/share/RNcY8U1vxfloNJkeWNucIAuhhH0Cmd3QTPTmDr1zCVp26w3oK7M_cf_TnjrlljL9.DGp2fKqTQQQpt21_

Bodyweight & Equipment Option

A: Metcon (No Measure)

Push Complex

5 Rounds of:

4 Hindu Pushups

4 Wide Grip Pushups @2111

4 Close Grip pushups @2111

Rest 1 min

Equipment Option

B: Metcon (Time)

5 Rounds, each for time of:

200m Run

5 Push Press

5 Front Squat

5 Thruster

10 V Situps

Rest 1 min

Then:

for time:

30 Single Arm Alternating DB Devils Press

OR 30 Clusters

Bodyweight Option

B: Metcon (Time)

5 rounds, each for time of:

200m Run

10 Pushups

15 Air Squats

10 V Ups

Rest 1 min

Then for time:

30 Burpee Box Jumps/Tuck Jumps

Tuesday August 14

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Find the briefing and workout tips with Coach Wayne here!

https://us02web.zoom.us/rec/share/c66Y2iqObAsFVRKK24eS7McLvNxvTMMFSQMKwBrGrAP-fuAsEq-14Z88FMj1KQ.4RNf-B9rUEhvy-zD

Equipment Option

A: Metcon (Weight)

EMOM 12

Min 1: 6 Deadlifts @2011

Min 2: 6 Dragonflies @2011
up in weight from last week, sticking to the tempo of @2011. If working with a DB or KB, work to the same tempo with the object in one arm, but do 6 reps on each arm (12 reps per round)

B: Metcon (Time)

WOD: For time:

10 Rounds for time of::

4 Burpees

6 AKBS

8 Goblet Squat

Then:

1 Round for time of:

20 Burpees

30 AKBS

40 Goblet Squats
can scale to russian KB swings if needed. Same weight for KB swings and goblet squats

Bodyweight Option

A: Metcon (No Measure)

Min 1: 30s bridge hold

Min 2: 6 Dragonflies @2011.

B: Metcon (Time)

10 Rounds for time of:

4 Burpee

6 Plank Walk Ups

8 Air Squat/Odd Object Squats

Then 1 round for time of:

20 Burpees

30 Plank Walk Ups

40 Air Squats

Monday Sept 13

FITLAB – CrossFit 3000 – CrossFit

Workout video

https://us02web.zoom.us/rec/share/zuPqQlusrfBwiqPugPQ5urobPdhArqpQfaxo-tB7ZDtbpE0UUWrkuPeJbRKQhqU1.NvAbR-VwJO3vEVYp

Bodyweight & Equipment Option

A: Metcon (Weight)

EMOM 12 Mins (6 sets)

Even minute: 8 Squats @2111

Odd minute: 20s Bear Crawl
squats can be: front, back or goblet, keeping to the tempo.

If you don’t have gear, use an odd object like a bag of rice or backpack filled with books and hold in front rack position

B: Metcon (4 Rounds for time)

Every 3 mins for 4 sets:

16 Jumping Lunges

10 Pushups

14 Jumping Lunges

8 Pushups

Max double unders in remaining time

Rest 1 min between sets
jumping lunges = 2 jumps for 1 rep.

Scale to reverse lunges if jumping lunges are too much impact

Saturday September 11

FITLAB – CrossFit 3000 – CrossFit

Follow coach Trent’s briefing and workout tips here!
https://drive.google.com/file/d/1jL4hTiHdNK-_2vWnsU5F77aq6bSCekpl/view?usp=sharing

Equipment Option

A: Metcon (2 Rounds for time)

Equipment option

600m Run then

40 Goblet Squats

30 Lying Down Does to Bar

20 Power Cleans

10 Clusters

Rest 3 min, repeat

Bodyweight Option

A: Metcon (2 Rounds for time)

600m Run

60 Air Squats

30 Lying Down Toes to Bar

20 Box Jumps

10 Burpees

Rest 3 mins, repeat

Friday Sept 10

FITLAB – CrossFit 3000 – CrossFit

Follow Coach Christelle’s brief, warmup and workout tips here!

Meeting Recording:
https://us02web.zoom.us/rec/share/RINSjg_ljSxfqPpS21nK5Gue8ESN01iwDds7PkX8Z-l781ropHEYItcWmseHbDU9.HoLz9rQIPMiV6ITw

Equipment Option

A: Metcon (Weight)

Strength:

E90s x 8:

3 Power Clean

3 Front Squat

3 Push Press

B: Metcon (5 Rounds for time)

5 Rounds, each for time of:

20 Mountain Climbers

5 Deadlift

5 Hang Power Cleans

10 Pushups

Rest 1 min between sets.

Bodyweight Option

A: Metcon (Weight)

E90s x 8

6 Tuck Jumps

6 Air Squats

6 Pushups

B: Metcon (5 Rounds for time)

5 Rounds, each for time of:

20 Mountain climbers

10 Box Jumps/Tuck Jumps

10 Pushups (close grip)

Thursday September 9

FITLAB – CrossFit 3000 – CrossFit

Bodyweight & Equipment Option

Coach Raff’s Briefing and Movement Standards

https://us02web.zoom.us/rec/share/1UA3O5NqCiBxVK2XBFGeFxzvuatJv73x81ABXNiPtXhaU2su2MMzxHiEWn4LEZWa.0V5JKGKhOpCORwer

Access Passcode: D4%Ft^.Y

A: Metcon (Weight)

Min 1: 6 Rear Foot elevated Split Squat @2011

Min 2: 6 Rear foot elevated split squat @2011

Min 3: 6 Dragonflies @3011.
you can use weight on the RFESS if you feel up to it!

B: Metcon (AMRAP – Rounds and Reps)

Equipment WOD:

AMRAP 10 Mins:

200m Run

10 Situps

14 Jumping Lunges

Rest 2 mins

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

30 Double Unders/60 Singles

10 Supermans

8 Deck Squats

Wednesday Sept 8

FITLAB – CrossFit 3000 – CrossFit

Workout Video

Meeting Recording:

https://us02web.zoom.us/rec/share/Rkq6ZVwnnD-lZjytJLEgManK_LQZeJG1xR5s4H75bj1XZiqhR3YBGGqSomYf9cSu.J6FuCxv3n_MyKzj3

Access Passcode: t!C?3ZJS

Equipment Option

A: Metcon (Weight)

Strength:

EMOM 12 mins (6 sets)

Min 1: 5 Deadlifts @70% of 1RM @3011

Min 2: 10 Deadbugs

B: Metcon (Time)

5 Rounds for time

15 KBS

10 Rows (KB, BB, DB)

5 Burpees

Rest 3 mins, then:

C: Metcon (Weight)

EMOM 6 Mins:

10 DB Thrusters

7 V Situps

Bodyweight Option

A: Metcon (Weight)

EMOM 12 Mins (6 sets)

Min 1: 10 Plank Drag Throughs

Min 2: 10 Deadbugs

B: Metcon (Time)

5 RFT:

15 Jump Squats

8 Plank Walk Ups

5 Burpees

Rest 3 mins, then

C: Metcon (AMRAP – Reps)

EMOM 6 mins

14 Air Squats

7 V Situps

Tuesday September 7

FITLAB – CrossFit 3000 – CrossFit

Bodyweight Option

A: Metcon (AMRAP – Rounds and Reps)

3 x 5 Min AMRAPs of:

5 Burpees

10 Air Squats

15 Odd Object Swings

Rest 2 mins between AMRAPs
Odd object swings: use a back pack, and fill with your choice of weight.

Equipment Option

A: Metcon (AMRAP – Rounds and Reps)

3 x 5 Min AMRAPs of:

5 Burpees

10 Goblet Squats

15 KBS

Rest 2 min between rounds.

Core Conditioning

B: Metcon (No Measure)

4 Rounds:

8 V Tucks

8 Bent Hollow Rocks

15s Side Plank left

15s Side Plank right

8 Plank to Pushup

Monday Sept 6

FITLAB – CrossFit 3000 – CrossFit

Bodyweight & Equipment Option

A: Metcon (Weight)

“Squat Complex”

EMOM 15:

Min 1: 10 Deck Squats (RX+ Single Leg)

Min 2: 12 Cossack Squats (6 each side)

Min 3: 12 Skater Squats (6 each side)
These can be done weighted if you’re experienced with the movements, otherwise bodyweight is plenty!

Deck Squat https://www.youtube.com/watch?v=4X5YH5yGTcw

Cossack Squat https://www.youtube.com/watch?v=y_Ilhz2q4m4

Skater squat https://www.youtube.com/watch?v=zH0qj4JuQGQ

Bodyweight Option

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17 mins of:

8 Jump Squats

8 Reverse Lunge

8 Pushups

10 V Tuck Situps

20 Mountain Climbers (40 steps)

Equipment Option

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Mins:

4 KB Clean left

4 KB reverse lunge left

4 KB press left

4 KB clean right

4 KB squat right

4 KB push press right

10 V tucks

20 Mountain Climbers (40 steps)

Sunday Challenge WOD!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins:

1 pushup

1 sit-up

1 air squat

Then…

2, 2, 2, 3, 3, 3 etc.
Continue for as many rounds as possible for 20 mins. Go hard, have fun!

Saturday September 4

FITLAB – CrossFit 3000 – CrossFit

Bodyweight & Equipment Option

Strength

A: Metcon (Weight)

EMOM 8 Mins:

Min 1: 3 Power Clean – Moderate/Heavy

Min 2: 30s of hard cardio. Can be: skip, run, row, bike, mountain climbers.

Equipment Option

B: 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

Bodyweight Option

B: Metcon (5 Rounds for reps)

Bodyweight Chief:

5 x 3 min AMRAPs of:

3 Burpees to 10 inch target

6 Pushups

9 Air Squats

Rest 1 min between AMRAPs

Friday August 3

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 15:

Min 1: 8 Romanian DL with 2s pause in stretch position

Min 2: 12 Plank Drag Throughs

Min 3: 6 Plank Walk Outs
Romanian DL can be done with a KB, BB, or DB. Ideally a BB.

Plank drag through: https://www.youtube.com/watch?v=gXCjvDWbmtw

Plank walk out: https://www.youtube.com/watch?v=nYSYZgGVETI

Bodyweight & Equipment Option

B: Metcon (6 Rounds for time)

Every 3 mins x 6 sets:

8 Walking Lunge

6 V Ups

8 Walking Lunge

6 V Ups

100m Run

Thursday September 2

FITLAB – CrossFit 3000 – CrossFit

A: Bear Crawl (E90s x 6 mins: 30s bear crawl)

Low hips, keeping your hips still

A: Handstand Walk (E90s x 6 mins: 30s bear crawl)

Bodyweight & Equipment Option

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

5 x Strict HSPU (or pike HSPU or pushups)

10 x Jumping Lunges

30 x Double unders

Rest 5 mins, then:

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

12 x Reverse Burpees

12 x Mountain Climber Crossovers

15s L Sit

Wednesday September 1

FITLAB – CrossFit 3000 – CrossFit

Bodyweight Option

A: Metcon (AMRAP – Rounds and Reps)

3 x 5 min AMRAPs, Rest 3 mins b/w rounds of:

Rd 1. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:

16 Air Squats

8 Burpees to target

Rd. 2. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:

12 Pushups

6 Burpees to target

Round 3. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:

8 V Situps

6 Burpees to target

Equipment Option

A: 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

B: Superman Hold (5 setes of: 30s on, 15s rest )

Tuesday August 31

FITLAB – CrossFit 3000 – CrossFit

Bodyweight & Equipment Option

A: Metcon (3 Rounds for time)

“Barbs”

3 Rounds – each for time of::

10 x Strict Pull-Ups (20 x Rows) (plank walk ups if no equipment)

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) (plank walk ups if no equipment)

Rest exactly 3:00 between rounds

Accessory

B: Metcon (No Measure)

4 rounds of:

30s side plank left

30s side plank right

30s plank drag throughs

Monday August 30

FITLAB – CrossFit 3000 – CrossFit

Bodyweight Option

A: Metcon (Time)

15 Pushups, 50 Walking Lunges

12 Pushups, 30 Walking Lunges

9 Pushups, 15 Walking Lunges

directly into:

20 burpees to a 10 inch target, as fast as possible!

Equipment Option

A: Metcon (Time)

For time:

15 x Push Press, 50m W/Lunge (or 50 reverse lunges)

12 x Push Press, 30m W/Lunge (or 30 reverse lunges

9 x Push Press, 15m W/Lunge (or 15 reverse lunges)

Directly into:

20 Burpees to a 10 inch target – as fast as possible!
push press can be dumbell, kettlebell, barbell or odd object, and same weight for both

B: Metcon (No Measure)

Body Armour – 4 Rounds:

Minute 1:

:20s – Max Hollow Rocks

:20s – Hollow Hold

:20s – Max Hollow Flutter Kicks

:20s – rest

Sunday Challenge WOD!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Death By Burpee Box Jump!

At 0:00, perform 1 burpee box jump

At 1:00, perform 2 burpee box jumps

At 2:00, perform 3 burpee box jumps

ETC.

continue until you cannot complete your reps in the minute. Your score is your final round + reps in that round.

Saturday 28th August

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 12:

Min 1. 8 single arm rows each arm.

Min 2. 20s side plank each arm
row options: db, kb, dual arm bb, backpack/shopping bag

Bodyweight & Equipment Option

B: Metcon (Time)

10 RFT of:

3 Burpees to 10 inch target

5 V Ups

7 Goblet/Front Squats

Straight into:

1RFT:

15 Burpees to 10 inch target

25 V Ups

35 Goblet/Front Squats

Friday 27th August

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Push Complex (6 Rounds of:)

6 Rounds of:

4 Up Down Dogs

4 Pushups @3111.

8 Box Dips

Rest 1 min

Bodyweight Option

B: Metcon (6 Rounds for time)

6 Rounds of:

12 Walking Lunge

8 Pushups

12 Walking Lunge

8 Burpees

Rest 1 min
perform each round unbroken, and score each round for time. Ideally walking lunge have a weight, so if you have an odd object, use it!

Equipment Option

B: Metcon (5 Rounds for time)

6 Rounds, each for time of:

12 Front Rack Lunges

8 Pushups

12 Front Rack Lunges

8 Burpees

Rest 1 min
front rack using KB, BB, DB, or dual KB, BB, DB.

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Thursday 26th August

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 12:

Even Minute: 12 Alternating Pistols (6/6)

Odd Minute: 40s low hip bear crawl.

Bodyweight & Equipment Option

B: Metcon (AMRAP – Rounds)

Death By:

Burpee & Air Squat

* at 0:00, perform 1 burpee and 1 air squat. At 1:00, perform 2 burpees and 2 air squat

At 2:00, perform 3 burpees and 3 air squat

etc.

Continue until you cannot complete and round

Accessory

C: 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

Wednesday August 25

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (Weight)

EMOM 15:

Min 1: 3-6 Power Cleans

Min 2: 10 Plank Walk Ups

Min 3: 12 Shoulder Taps
power cleans can be done with barbell, kettlebell, dumbell or odd object. Choose a rep scheme that suits your piece of equipment (lighter = more reps, heavier = less reps)

Equipment Option

Bodyweight Option

B: Metcon (AMRAP – Reps)

Every minute on the minute, for 11 mins, perform:

5 -10 Jumping Lunges

5 -10 Situps

5 -10 Pushups
Choose a rep scheme that you can do unbroken from the start – it gets hard quickly so choose wisely!

Tuesday Home Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A: Metcon (No Measure)

EMOM 15:

Min 1. 30s of Pike Pushups @20X1

Min 2. 30s of bridge hold

Min 3. 30s of deck squats
check out these bridge progressions for a starting point https://www.youtube.com/watch?v=U-cBuYnVJBI

Equipment Option

Bodyweight Option

B: Metcon (AMRAP – Reps)

With a 12 min Cap:

5 Rounds of

20 Odd Object thrusters (book, bag of rice, backpack)

10 V Tuck Situps

3 Wall Walks

Straight into:

AMREP double arm burpee cluster
single arm dumbell burpee cluster: https://www.youtube.com/watch?v=1-5KKt_EyxQ

Monday August 23 – Home Workout

FITLAB – CrossFit 3000 – CrossFit

Strength

A1: Split Squats/Bulgarian Split Squats (4 sets of 6l/6r @30×1)

load as you see fit… And elevate front or back foot to increase difficulty

A2: Deadbug (4 x 10 slow and controlled. )

Equipment Option

B: Metcon (Time)

Southside Games Event 2:

3 Rounds for time of:

30 DU’s or 60 single unders

15 Air Squats

10 HSPU or hand release pushups

Rest 1 min

C: Metcon (Time)

Southside Games Event 3:

For time:

120 Double Unders (240 singles)

60 Air Squats

40 HSPU or hand release pushups

Bodyweight Option

B: Metcon (Time)

3RFT:

30 Lateral Jumps

15 Air Squats

10 HPSU/HR Pushups

Rest 1 min

C: Metcon (Time)

For Time:

120 Double Unders (240 singles)

60 Air Squats

40 HSPU or HR Pushups

Sunday Challenge WOD!

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Southside Games, Event 1

For Time:

10 – 1 reps

Bar facing burpees of burpees over object

* 6 x 10m shuttle run in between each set.
Odd object needs to be approx. 23cm off the ground (similar to a bar with weights)

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