Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Strength

Metcon (Weight)

Back Squats 2 rounds of

5 x 75%

3 x 80%

1 x 85%

Rest 2 minutes between sets
Record weight used as 85% if completed

Metcon

Metcon (3 Rounds for reps)

3 Rounds of FOR REPs

60s Wallball / 60s Rest

60s PC 135/95 / 60s Rest

60s Box Jumps / 60s Rest

60s Burpees / 60s Rest

Metcon (Time)

Sled Pulls 3x100m add weight

21-18-15-9 Alternating Strict HSPU and Kipping HSPU

record hspu wod

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

20 PVC Pass Throughs

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Metcon (Weight)

1. 6Min Every 2 Minutes: 2 Overhead Squat – Ascending Weight – can use rig

—Then 3 minutes to setup for Snatches starting with empty Barbell

2. 8Min EMOM ASCENDING WEIGHT

1-2: High Hang Snatch + Hang Snatch + Snatch

3-4: Hang Snatch + Snatch

5-8: Snatch
heaviest weight used for Snatch

Metcon

Metcon (Time)

15-12-9

Calorie Row

Power Snatch (135/95)

Metcon (No Measure)

EXTRA WORK

50 Strict TTB / 3×10 Bulgarian Split Squats (with Barbell on backrack)

Village CrossFit – CrossFit L2

Metcon

Metcon (No Measure)

EMOTM 12 Minutes

4 Front Rack Lunges (165/115)

2 SH2OH

()

Village CrossFit – CrossFit L1/L2

Strength

Metcon (Weight)

14MIN EMOM

1-8: 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk

9-10: REST 2 MIN

11-14: 1 Clean + Jerk

ASCENDING WEIGHT

Metcon

Metcon (Time)

30 Pullups

20 HSPU

10 Power Cleans (135)

20 HSPU

30 Pullups

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Completed with an empty barbell

Strength

3RM Deadlift

3RM Deadlift then 95% of 3RM for 1 and 90% of 3RM for 1

Metcon

Metcon (Time)

For Time

2000m Row

50 Air Squats

Village CrossFit – CrossFit L1/L2

Strength

Hang Snatch + Snatch Complex

12 MIN EMOM – (Repeat the following rep/weight scheme 3x)

1: Hang Snatch + Snatch @ 55%

2: Hang Snatch + Snatch @ 65%

3: Hang Snatch + Snatch @ 75%

4: Rest

Log score as weight used for 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

12MIN AMRAP

6 Hang Power Snatches (115/75)

12 Toes to Bar

15 WB (20/14)

Village CrossFit – CrossFit L1/L2

Strength

Metcon (No Measure)

STR: 6 min EMOM

1-3: 3 Power Snatches (135/95)

4-6: 6 Power Clean and Jerks (135/95)

Metcon

Metcon (Time)

2RFT

10 RING MUPS (10 Ring Rows / 10 Dips)

20 Thrusters (95/65)

100 Dus

Metcon (No Measure)

Extra: 3×15 GHD Situps / Reverse Hypers

3x10Single Leg KB Deadlift

Village CrossFit – CrossFit L1/L2

Strength

1 RM Back Squat

1 Rep Max Back Squat

Metcon

Metcon (Time)

5RFT –

10 Dumbbell Push Press (50/35)

10 DB Box Stepovers (20″/15″)

Metcon (Calories)

EXTRA WORK (Optional)

Cardio Row – 3 x 1:00/:30Rest + :45/15s Rest + :30s

Strict Pullups 3×10

Village CrossFit – CrossFit L2

Metcon

Metcon (No Measure)

Every 90 Seconds for 10 Rounds:

5 Hang Power Cleans

3 Front Squats (165/115)

Metcon (Time)

2 Partner WOD:

100 Slam Balls

10 HS Walks (Sub: 100 HS Push-Ups)

100 Slam Balls

Village CrossFit – CrossFit L1/L2

Strength

Metcon (No Measure)

BB Cycling

6min EMOM

Minutes 1-3: 6 Power Snatch (135/95)

Minutes 4-6: 4 Power Snatch (155/115)

Metcon

Metcon (Calories)

4RNDS 3:00 / 1:30 Rest

1: 21 OHS (95/65) / 21 Lateral Burpees / Max Cal Row

2: 18 OHS (115/80) / 18 Lateral Burpees / Max Cal Row

3: 15 OHS (135/95)/15 Lateral Burpees / Max Cal Row

4: 12 OHS (155/105) / 12 Lateral Burpees / Max Cal Row
Score is max calories – Minimum work requirements/goal – at least half of burpees should be completed

Metcon (Time)

EXTRA WORK (OPTIONAL):

Thursday’s WOD