Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

10 Jumping Jacks

10 Inch Worms

100 Single Unders

30s Samson Stretch

10 Push-up to Down Dog

50 Single Unders

15 Air Squats

20 Single Leg Unloaded Romanian Deadlifts

Strength

Metcon (No Measure)

BACK SQUAT MAKE UP DAY – 5RM / drop sets @ -5/-10% for 3s

3×10 RING ROWS / ECCENTRIC PULLUPS / 2-5lb Plate Front Raises + Side Raises

5-10 Minutes Double Under Practice and Progressions

Metcon

Metcon (Time)

4 Rounds

Run 400M

15KB Swings (55/35)

15 Wallballs (20/14)

Rest 2 minutes
20-25Minutes

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

-then 3 rounds-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell

Gymnastics

Metcon (No Measure)

9 min EMOM

1: 40s Hollow Hold

2: 40s Superman Rock / Hold

3: 10-15s Hanging L-Sit Holds

Weightlifting

Shoulder Press (5RM / Drop sets @ -5% and -10% for 3s)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

15 Box Jumps 24/20

12 PP (95/65)

9 Toes to Bar

Metcon (Time)

EXTRA WORK (OPTIONAL):

21-15-9 STRICT HSPU – :45s Rest / :30s Rest

DB Strict Press 3×10 ea

Village CrossFit – CrossFit L1/L2

Strength

Back Squat (5RM w/ Drop Sets @ -5/-10% for 3 reps)

Metcon

Metcon (Time)

40 Jumping Lunges / 30 Pullups / 400m run

20 Jumping Lunges / 15 C2B / 200m run

10 Jumping Lunges / 5 Bar Muscle Ups/ 100m run
*10-15minutes

Metcon (No Measure)

EXTRA WORK (OPTIONAL):

ANNIE – 50-40-30-20-10 DU / Abmat Situps

3×15 GHD Situps / Reverse Hyper

Bulgarian Split Squats – KB Goblet Hold 3×10

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

-Down and Back-

Quad Stretch

Knees to Chest

Walking Lunge with a Pause

3 Air Squats + Broad Jump

15 PVC pipe pass-throughs

10 Push up to Down Dog

30s Scorpion Stretch

Strength

Metcon (No Measure)

BB CYCLING

10 MIN EMOM

Minutes 1-5: 6 Power Cleans (155/115)

Minutes 6-10: 3 Power Clean and Jerks (135/95)
ALL SETS UNBROKEN

Metcon

Metcon (Time)

3 RFT

15 Front Squat 115/75

20 Shoulder-to-Overhead

60 DU
*10-15 minutes

Metcon (No Measure)

EXTRA WORK (OPTIONAL):

Bike – 10 Minutes – 60-70% Pace

Single Leg KB DL 3×10

Bentover Row 3RM w/ Drop sets a -5/-10%

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

Teams of 3

H – HARPER (5 Rounds)

A – ANNIE

R – ROSA

P – PUKIE BREWSTER

E – EVANS

R – RANDY

HARPER

9 Chest-to-Bar Pull-Ups

15 Power Cleans (135/95 lbs)

21 Air Squats

400 meter Weighted Run (45/35 lb Plate)

ANNIE

10-20-30-40-50

Double Unders

Ab-Mat Sit Ups

ROSA

5 Rounds for Time

10 Handstand Push-Ups

400 meter Run

PUKIE BREWSTER

150 Burpees

EVANS

For Time:

100 Push-Ups

100 Kettlebell Swings (24/16 kg)

100 Toes-to-Bars

100 ft Rope Climb (Accumulate)

RANDY

75 Power Snatch

Village CrossFit – CrossFit L2

Metcon

Metcon (AMRAP – Rounds)

PARTNER WOD – EMOM 20 Minutes

5 Thrusters + 5 Burpees (135)

*alternating partner every minute

Reps can only be completed when one is hanging from the pullup rig // if done early both partners can rest

Metcon (No Measure)

100 Wall Balls

4 HS Walks

60 Pistols

4 HS Walks

200m Double KB Farmers Walk (70/55)

Village CrossFit – CrossFit L1/L2

Skill

Metcon (No Measure)

CORE: 9 MIN EMOM

1: 40s Hollow Hold

2: 40s Superman Rock

3: 10-15s Hanging L-Sit Holds

Repeat 3x

Strength

Metcon (Weight)

15 Minutes to work to a 5RM Front Squat then Drop Sets at -5% and -10% for sets of 3
record weight used for 5RM

Metcon

Metcon (3 Rounds for reps)

3RNDS 3:00 / 1:00 Rest

1: AMRAP of 200M RUN / 21 Deadlifts (185) / Max PU

2: AMRAP of 200M Run / 15 Deadlifts (225) / Max PU

3: AMRAP of 200M Run / 9 DL (255) / Max PU
Goal is to get to at least 1 pullup each round

Metcon (No Measure)

Strict Pullups 3×8-10 / CrossOver Symmetry Strength Side

Village CrossFit – CrossFit L1/L2

BACK SQUAT MAKEUP DAY

Skill

Metcon (No Measure)

4 sets of 10 (4×10)

– Ring Rows

– Scap Activation (Hang on bar, shrug up and squeeze shoulders back)

– Eccentric Pullups (Jump Up and Descend 3-4 seconds)

– DB Row (Lean on DB Rack)

Strict Press – Find a 5RM, then drop sets at -5% and -10% for sets of 3

OR BACK SQUAT 10RM MAKE UP DAY

Metcon

Metcon (Time)

4RFT

15 T2B

15 Box Jump

30 DU

if extra time post WOD – do extra work from previous days

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

w/ an empty barbell

10 RDL

10 Snatch-grip Strict Press

10 Back squats

10 Good Mornings

10 OHS

10 PVC pipe pass-throughs

Snatch Warm-up:

1. Down and Up

2. High Elbows

3. Muscle Snatch

4. Snatch Balance

Strength

Metcon (Weight)

10MIN EMOM

1-3: High Hang Snatch + Hang Snatch + Snatch

4-6: Hang Snatch + Snatch

7-10: Snatch
Ascending weight every round / score is heaviest weight

Metcon

Metcon (Time)

21 Bar Facing Burpees / 12 Hang Snatch

15 Bar Facing Burpees / 9 Hang Snatch

9 Bar Facing Burpees / 6 Hang Snatch

(155/115)
est. 10-12 minutes

*scale weight to at least 8 unbroken on first round

Metcon (Calories)

EXTRA WORK (OPTIONAL)

10 Rounds

Row for Calories – 20 seconds on / 20 seconds off

3×4-6 Single Arm DB Strict Press

Village CrossFit – CrossFit L1/L2

Strength

Backsquat

10RM Back Squat
Find 10RM Back Squat / then Drop Sets at -5% and -10% for sets of 5

goal -10RM should be somewhere in 70-80%+ of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Wallballs (20/14)

10 KBS (70/55)

15 Burpees

10 Cal Row

5 Bar Mups (10C2B or 10 Pullups)
goal: 3-5 rnds – keep steady pace throughout wod, not too fast, not too slow

Metcon (Time)

EXTRA WORK (OPTIONAL)

3×15 Reverse Hypers / GHD Situps

3×10 Bulgarian Split Squats w/ KB Goblet Hold

For Time (record) – 12-9-6-3 STRICT HSPU