WORKOUT OF THE DAY

Thursday July 29

FITLAB – CrossFit 3000 – CrossFit Warm-up Warm-up (No Measure) 90s PassThroughs 10x Spidey Rotations into… 4min AMRAP: 4x High Hang Snatch High Pulls 4x Hang Muscle Snatches 4x Power Snatch Balance 4x OHS Strength 3-Position Snatch (Every 90s x 8 @50-60%) 1 x High Hang Snatch 1 x Hang Snatch 1 x SnatchPause for 2s at the start of each movement to rework positional strength and skill Conditioning B: Metcon (3 Rounds for time) For time: 50 Double Unders/100 Singles 15 Plank Walk Ups 10 Pullups/Ring Rows 5 Burpees 6 inch target Rest 1 min between rounds Accessory C: …

Wednesday July 28

FITLAB – CrossFit 3000 – CrossFit Warm Up Warm-up (No Measure) 10x Spidey Rotations (ea. side) 10x Up-Down Dogs Monster Walk (up) Prisoner Walk (back) ————————————————— 4min AMRAP: 6x KB Swings 6x Push Ups 6x Tempo Squats (3-2-x-1) 100m Run Strength A1: Back Squat (5 x 3 @32X1) A2: Hollow Rock (5 x 10 ) Conditioning B: Metcon (AMRAP – Rounds and Reps) AMRAP 16: 18 Kettlebell Swing 14 Pushups 10 Goblet Squat 200m Run

Tuesday 27th 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 (AMRAP – Reps) Tabata Squats v Push Ups Odd: Push-Ups Even: Jumping Squats Max Effort – no pacing!

Monday 26th July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up2mins cardio of choice 10x Spidey rotations (ea. side) 10x Up-Down Dogs —————————————– 4min AMRAP: 7x DL/GoodMorning 7x Goblet/FR Squat 7/7x Back-Step Lunge 7x Push Ups 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 …

HOME WOD – Sunday 25th July

FITLAB – CrossFit 3000 – CrossFit Aerobic Capacity Metcon (Time) The Mountain 1 min ON, 15sec easy jog, 1 min rest 2 min ON, 30sec easy jog, 1 min rest 3 min ON, 1min easy jog, 1 min rest 4 min ON, 2min easy jog, 1 min rest 5 min ON, 3min easy jog, 1 min rest 4 min ON, 2min easy jog, 1 min rest 3 min ON, 1min easy jog, 1 min rest 2 min ON, 30sec easy jog, 1 min rest 1 min ON, Done!Workout Focus & Pacing: Work hard (90%) in the ON cycles, then try …

Saturday 24th July

FITLAB – CrossFit 3000 – CrossFit () Metcon (Time) “Get It Done” 3 RFT of: 25 x Single DB/KB/OO Step-Back Lunges 25 x Single Arm DB/KB/OO Swings 25 x Burpees *On each minute: 20 Double Unders/100m Run

Friday 23rd July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up2mins cardio of choice into… 10x Spidey Rotations —————————————– 3 rounds, increasing in pace: 6x V-sits 6x Tuck Jumps/Jumping lunges 6x Ring Rows 30s Cardio —————————————– A: Metcon (AMRAP – Rounds and Reps) “Crazy 8s” Complete AMRAP in 8 mins of: 8 x V-Sit Ups 8 x Box Jumps 8 x Strict Pull-Ups/2 x Rows 200m Run/250m Row/50s Cardio Rest 2 mins, then B: Metcon (AMRAP – Rounds and Reps) Complete AMRAP in 8 mins of: 8 x V-Sit Ups 8 x Box Jumps 8 x Strict Pull-Ups/2 x Rows …

Thursday 22nd July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up2mins cardio of choice into… 10x Spidey Rotations (ea. side) 10x Ankle Compressions (ea. side) —————————————– 3 rounds 8x Shoulder Press (or 6 on ea. arm) 6/6x Curtsey Squats 15s Hollow Hold —————————————– Part B Primer: 5-4-3 Box Jumps/Step Ups/Lunges V-Sits Push-Ups 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

Wednesday 21st July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up90s Skipping/Lateral Jumps/Tuck Jumps into… 90s Weighted Wall Sit 10x Spidey Rotations —————————————– Part B Primer: 3 rounds, increasing in pace: 15x DU/SU 8x V-sits/Sit-Ups 5x Burpees —————————————– A: Metcon (Time) Burden Runs 4 x 200m Weighted Runs Rest 60s b/w efforts 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

Tuesday 20th July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up90s skipping/lateral jumps/tuck jumps into… 10x Spidey Rotations 10x Up-Down Dogs —————————————– 10-8-6 Thrusters (build up to working weight, working on pace and breath control) 100m run or 30s cardio burst *rest 30s between sets* Metcon (Time) For time: 21 x Thrusters Run 200m 18 x Thrusters Run 200m 15 x Thrusters Run 200m 12 x Thrusters Run 200m 9 x Thrusters Run 200mThrusters can be DK/KB/Bar or Odd Object. Scale by dropping the round of 21, or the round of 9 &12.

Monday 19th July

FITLAB – CrossFit 3000 – CrossFit Metcon (Time) 50-40-30-20-10 reps for time of: Double Unders Walking Lunges Push-UpsIf you dont have a rope, sub 1/2 Boxjumps for the DU. Eg 25-20-15-10-5

Sunday 18th July

FITLAB – CrossFit 3000 – CrossFit Aerobic Capacity Metcon (No Measure) MUSCLE MULCH 3 x 5 min Easy w/50s rest 1 x 21s Sprint w/ walk back to sprint starting point. 3 x 4 min Easy w/40s rest 1 x 18s Sprint w/ walk back to sprint starting point. 3 x 3 min Easy w/30s rest 1 x 15s Sprint w/ walk back to sprint starting point. 3 x 2 min Easy w/20s rest 1 x 12s Sprint w/ walk back to sprint starting point. 3 x 1 min Easy w/10s rest 1 x 9s Sprint w/ walk back to …

Saturday 17th July

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

Friday 16th July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up10 Spidey Rotations (ea. side) 10 Up-Down Dogs + Shoulder Taps —————————————— 4min AMRAP: 8x Pike Shoulder Taps (feet on couch/coffee table/ottoman) 6x Goblet Squats 6/6x Shoulder Press 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

Strength/Overhead Strength Week 12

FITLAB – CrossFit 3000 – Olympic Lifting A: Snatch (3 x 1 @ 75%) B: Clean and Jerk (3 x 1 @ 75%) C: Back Squat (2 x 1 @ 85%)

Thursday 15th July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm UpInchworm Push Ups (up) LHBC (back) ——————————————————— 5mins AMRAP: 5 Knuckle Grip RR (3-0-0-1) 5/5 Tempo Box Step Downs (3-0-1-0) 5 Kipping Swings 5 Strict Knee Raises A: Muscle-Up Practice & Progressions (AMRAP – Reps) 12 Mins. **Work Pistol mobility/tech b/w sets** B: Metcon (Time) 10 – 1 reps for time of: 2 x Alternating Pistols T2B Box Jumps Single Arm Ring Rows

Wednesday 14th July

FITLAB – CrossFit 3000 – CrossFit Warm-up (No Measure) Warm Up10 Spidey Rotations 10 Up-Down Dogs 1min Plated Wall Sit —————————————— 4min AMRAP of: 6 Snatch High Pulls 6 High Hang Snatch 6 OH/Front Sqauts 6 Barbell Good-Mornings —————————————— A: Hang Snatch + Snatch (4 x Challenging Sets) Above Knee/Full Depth receiving position B: Power Clean (3 – 3 – 3 – 2 – 2 – 2) C: Back Squat (5 x 3 @ 5RM)

Strength/Overhead Strength Week 12

FITLAB – CrossFit 3000 – Olympic Lifting A: Front Squat (2 x 1 @ 90%) B: Snatch Pull (2 x 1 @ 107%) C: Push Press (4 x 1 @ 105% of Last Week) D: Pull-ups (3 x Max)

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