Tuesday 28th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Push Up Shoulder Touches

5 x 8 Alternating Shoulders

B: Metcon (Weight)

4 Rds of:

4 x Muscle Snatch

4 x Overhead Squat – Slow & Controlled

4 x Snatch Balance

4 x Snatch Grip Press in Squat

C: Metcon (Time)

15 – 12 – 9 reps for time of:

C&J

Front Squats

Monday 27th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

4 rounds of:

50 x Walking or Reverse lunges

15 x Handstand push-ups

B: Metcon (No Measure)

Trunk Work:

Alternating Tabata for 16 Sets (8 Rounds):

:20s Hollow Hold

:20s Max Glute Bridge Hold

Saturday 25th July

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run

12 x Push Press

12 x Box Jumps

12 x Hand Release Push Ups

12 x V Sit Ups

Friday 24th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

3 RFT of:

15 x Hang Squat Cleans

15 x Lateral Dumbbell Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

12 x Rows

12 x Front/Goblet Squats

Thursday 23rd July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Front Rack Lunges (Rx + = OH Lunge)

100m Run

10 x Clean & Jerk (Light)

B: Turkish Get Up (5 x 3 reps each arm)

Wednesday 22nd July

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 (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

7 x Strict HSPU

10 x Box Jumps

20 x Air Squats

C: Metcon (No Measure)

Plank Drag Throughs

5 x Sets of 4 x Under and Back

Tuesday 21st July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 Rds not for time of:

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

40 x Sit Ups

10L + 10R Single Arm Deadlift

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 5 mins of:

5L + 5R Thrusters

30 x Double Unders/Mountain Climbers

Monday 20th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Half Kneeling Strict Press

5 x 5 each arm

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

200m Run, 3 x “Over & Back” Hops, 3 x PCleans

200m Run, 6 x “Over & Back” Hops, 6 x PCleans

200m Run, 9 x “Over & Back” Hops, 9 x PCleans

Add (3) Hops + PClean per round.

Saturday 18th July

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run/2 min Cardio/100 x DU

25 x Goblet Squats

25 x Box Jumps/Step Ups

25 x Rows/15 x Pull-Ups

Friday 17th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 10 Mins:

Odd: 7 x Strict HSPU or Progressions

Even: 10 x Alternating Pistols

B: Metcon (Weight)

7 rds of:

3 x Cleans

3 x Front Squats

3 x Jerks (Push or Split)

Can be BB/KB/DB/OO

If single arm – do 5 rds each arm.

Thursday 16th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Burden Runs – For total time:

4 x 200m Weighted Runs

Rest 60s b/w efforts
Use a medball, weighted bag, sand bag etc – not more than 15kg

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

100m Run / 30 x DU

20 x Sit Ups

10 x Over Object Burpees

Wednesday 15th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

10 x Push Ups

10 x DB/KB/OO Squat Cleans

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

5 x Strict Pull-Ups / 10 x Rows

10 x Box Jumps

15 x DB/KB/OO Swings (Russian)

Tuesday 14th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

8 x T2B / 12 x V Sit Ups

8 x DB/KB/OO Thrusters

12 x DB/KB/OO Reverse Lunges

B: Metcon (No Measure)

Sausages 2 – 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

Monday 13th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

Run and Swing – 10 RFT of:

15 x DB/KB/OO Swings (Russian)

100m Run (or 25 x Mountain Climbers)

B: Metcon (No Measure)

Tabata Squats v Push Ups

Odd: Push-Ups

Even: Jumping Squats

Max Effort – no pacing!

Saturday 11th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

‘Kansas City’ – 5 rds, each a 3:00 min AMRAP of:

6 x Burpees

8 x Squat Cleans (DB, Med ball, OO etc)

10 x Lateral Over-And-Back OO Hops*

Rest 1 min b/w rounds.

*Hopping over and back = 1 rep

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

Friday 10th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

4 x Sets of:

5 x Snatch High Pull from Power Position

5 x Muscle Snatch from Power Position

5 x Tall Snatch

5 x Snatch from Power Position

Rest 60-90s b/w sets
https://www.youtube.com/watch?v=UoCZhN4mdTg

B: Back Squat (5 x 5 with each rep tempo of: 55×1)

Can be Front, Back, OHS or Odd Object Goblet Squats

55X1 squat contains a 5s descent, 5s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.

C: Metcon (Time)

21 – 15 – 9 reps for time of:

DB/KB Swings

V-Sit Ups

Thursday 9th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

3 RFT of:

24 x Squats

24 x Push-ups

24 x Walking lunge steps

Run 200 meters

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Wednesday 8th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x Strict HSPU

8 x Pull-Ups

8 x Alternating DB Hang Snatch

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 mins of:

8 x DB Push Press/Jerk

8 x Burpees

16 x Pistols

Tuesday 7th July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

6 rds of:

2 x Power Cleans

1 x Push Jerk

1 x Split Jerk

B: Metcon (Time)

For total time:

3 – 6 – 9 reps of:

T2B

Front Squat

Rest 2:00, then

9 – 6 – 3 reps of:

T2B

Front Squat

Monday 6th July

FITLAB – CrossFit 3000 – CrossFit

A: 4 x 400m Run (Time)

4 x 400m Run

Rest 1 min b/w efforts

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

10 x Burpees

20 x Russsian KB Swings

Saturday 4th July

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 – 5 – 5 – 5)

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

5 x HSPU

10 x Pull-Ups

10 x Alternating Pistols

40s Plank Hold

Friday 3rd July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

200-m run

5 x Left-arm KB Strict Press

5 x Right-arm KB Strict Press

10 x Left-arm KB Snatches

10 x Right-arm KB Snatches

B: 2k Row (Time)

Max Effort 2k Row
NOT Max Effort! Approx 85%

Thursday 2nd July

FITLAB – CrossFit 3000 – CrossFit

A: Bench Press (6 x 6 @ 60-70% Rest 90s b/w sets)

B: Metcon (Time)

21 – 15 – 9 Reps for time of:

Hang Power Cleans

T2B

Run 400m after each round

Wednesday 1st July

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

5 RFT of:

200m Run

10 x Box Jumps

15 x Sit Ups

B: Metcon (Time)

For time:

25 – 20 – 15 – 10 – 5 Wall Ball Shots

30 x Double Unders after each round

Tuesday 30th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Weight)

5 rds of:

2 x Hang Snatch @ 55-60%

2 x Snatch

B: Metcon (Weight)

EMOM for 10 Mins complete

5 x Strict Press

8 x Under-grasp Bent Over Row

C: Deadlift (5 sets of 3 with 2121 Tempo @ 60%)

2121 Deadlift contains a 2s up, 1s paused at the top, 2s lower, and 1 s pause before the next rep.

Monday 29th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

1 Round of “Strict Cindy” + 2 Push Jerk

1 Round of “Strict Cindy” + 4 Push Jerk

1 Round of “Strict Cindy” + 6 Push jerk

Continue to add 2 x Push Jerk per round

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

3 x Power Cleans (Light)

6 x Front Squats

9 x Push Ups

Saturday 27th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Every 6 mins for 5 rounds complete:

400m Run

10 x Strict HSPU

20 x Wall Balls

30 x Sit Ups

Friday 26th June

FITLAB – CrossFit 3000 – CrossFit

A: Back Squat (5 x 5 @ 60-65% with Tempo 31×1)

31X1 squat contains a 3s descent, 1s paused at the bottom, standing up as fast as possible, and 1 s before the next rep.

B: Metcon (No Measure)

21 – 15 – 9 reps for time of:

Hang Squat Cleans (Light)

Push Ups (Rx + = Ring Dips)

Thursday 25th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

6 RFT of:

200m Run

12 x KB Swings

6 x Strict Pull-Ups

B: Deadlift (5 sets of 3 @ 60%)

Wednesday 24th June

FITLAB – CrossFit 3000 – CrossFit

A: Front Squat (9 – 7 – 5 – 4 – 3 – From the floor)

B: Metcon (No Measure)

9 RFT of:

3 x Power Cleans (Light)

5 x Front Squats

7 x Bar Facing Burpees

Tuesday 23rd June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

Strict Pull Ups/Ring Rows

8 Sets x 5 Reps

Start each set on the 1:30

B: Metcon (No Measure)

Complete AMRAP in 15 mins of:

5 x T2B/T2R

10 x Push Ups

10 x Box Jumps

Monday 22nd June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

7 rds of:

2 x Hang Power Snatch @ 50%

1 x Power Snatch

B: Metcon (No Measure)

6 rds of:

2 x Hang Power Cleans @ 50%

2 x Push Press

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

Saturday 20th June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run

30 x Box Jumps

30 x KB Swings

Friday 19th June

FITLAB – CrossFit 3000 – CrossFit

A: 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

B: Metcon (Time)

10 – 1 Reps for time of:

Strict Pull-Ups/ 2 x Rows

2 x Sit Ups

3 x Air Squats

Thursday 18th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 15 mins of:

40 x Double Unders

15 x 1 Arm KB Thrusters (Left)

200m Run

15 x 1 Arm KB Thrusters (Right)

B: Metcon (No Measure)

3 Rounds of:

:30 Static Weighted Bulgarian Split Sqt (L)

:30 Max Unweighted Bulgarian Split Sqt (L)

:30 Static Weighted Bulgarian Split Sqt (R)

:30 Max Unweighted Bulgarian Split Sqt (R)

Wednesday 17th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (Time)

21 – 15 – 9 reps for time of:

Russian KB Swings

Burpees

400m Run

Rest 5 mins, then:

B: Metcon (Time)

15 – 12 – 9 reps for time of:

Russian KB Swings

Burpees

200m Run

Tuesday 16th June

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 12 mins of:

10 x Push-Ups

15 x Box Jumps/Tuck Jumps

30 x Double unders

Monday 15th June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

10 rounds for total time of:

10 x Alternating DB Snatch

10 x DB Push Jerk (5L/5R)

10 x DB Front Squats

10 x DB Walking Lunges

Rest 1 min b/w sets

Saturday 13 June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

Swing and Squat!

21-18-15-12-9-6-3 rep of:

Russian KB Swings

Goblet Squats

200m Run after each round

Friday 12 June

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 rounds, each a 3 min AMRAP of:

6 x Medball/DB Power Cleans

6 x Push-Ups

9 x Squats

Rest 1 min b/w rounds

Thursday 11 June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m run/60 x Double Unders

15 x Left-arm KB snatches

15 x Right-arm KB snatches

15 x Push Ups

Wednesday 10 June

FITLAB – CrossFit 3000 – CrossFit

Metcon (No Measure)

“SeaWorld”

On the 5:00 for 6 Rounds:

10 x Alternating Single DB Power Clean & Jerk

400m Run

100m Single DB Farmer Carry

Tuesday 9 June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

EMOM for 12 mins

Odd: 7 x HSPU

Even: 12 x Pistols

B: Metcon (Time)

10 – 1 reps for time of:

Box Jumps

V- Sit Ups

Push-Ups

Monday 8 June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

“eHarmony” For Time:

30 x Single DB/OO Deadlifts

30 x Single DB/OO Russian Swings

30 x Single DB/OO Goblet Squats

30 x Single DB/OO Hang Squat Cleans

30 x Single DB/OO Power Snatches

30 x Single DB/OO Overhead/Front Squats

*On each minute complete 5 x Burpees

Saturday 6th June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

5 RFT of:

400m Run

21 x Box Jumps

15 x Banded Rows

12 x Thrusters (or 9L + 9R Single Arm)

9 x Burpees

Friday 5th June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

40-30-20-10 reps for time of:

Pistols

Push-Ups

Russian Kettlebell Swings

(AWOD – Add in Round of 50)

Thursday 4th June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (No Measure)

5 rds of:

5 x Snatch Grip BN Press

3 x Overhead Squats

5 x Drop Snatch

3 x Snatch Grip Press BN in Squat

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 14 mins of:

30 x Double Unders

200m Run

10 x Box Jumps

50m out / 50m back Farmers Walk

Wednesday 3rd June

FITLAB – CrossFit 3000 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Cinnamon Swirl – Complete AMRAP in 20mins of:

200m Run

5 x Strict Pull-ups/10 x Rows

10 x Double DB/KB Push Presses

15 x Double DB Deadlifts/KB Swings

Tuesday 2nd June

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 minutes of:

5m Handstand Walk/10 x Pike HSPU

20m Walking lunge

25 x Sit-ups

B: Metcon (No Measure)

4 Rounds for Quality of:

10 x Cossacks

30s Side Plank Left

10 x Single Leg RDL (5L/5R)

30s Side Plank Right

Monday 1st June

FITLAB – CrossFit 3000 – CrossFit

Metcon (Time)

90 Shiny

21 – 15 – 9 reps of:

Dumbbell Power Cleans

50 x Double Unders After Each Round

Directly Into…

21 – 15 – 9 reps of:

Dumbbell Front Squats

50 x Double Unders After Each Round

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