Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

21-15-9 Reps for Time of:

Dumbbell Snatches

Over-Dumbbell Burpees
The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. Switching DBs must occur only after the weight has passed athlete’s face. Switching arms/weight overhead is not allowed.

Metcon (Time)

AMRAP9:

5 Hang Power Cleans (135/95)

7 OHS

9 V-Ups

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

Dodgeball
Out? 1rd of Cindy then jump back into the game

Cindy:

5 Pull-ups

10 Push-Ups

15 Squats

Back Squat (3-3-3)

Metcon (AMRAP – Reps)

Tabata 30on/30off

5rds:

1. Ring Row + Ring Dip

2. KNE

3. SU/DUs

4. Weighted Good Mornings (75/55)
RX+

1. Alternate btwn Bar/Ring Muscle-Ups

2. Strict Knee-Ups with DB btwn feet

3. Triple Unders

4. (95/65)

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

Pizza Game:

Hold an abmat waiter style

Run around and try to smack everyone else’s pizza (abmat) off

If your mat is knocked off, do 10 push-ups and 20 squats, then jump back into the game.
https://www.youtube.com/watch?v=7vvTW95E2U4

Metcon (Time)

Buy-in: 1K Row or 800m Run

100 Wall-balls (20/14) – every time you break, do 10 burpees

Cash-Out: 1K Row or 800m Run
RX+ 150 WBs

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Bench Press

Find 3RM

Metcon (Weight)

Snatch EMOM – 21m

For 14 rounds, every 90s perform:

4 Rounds:

1 Snatch Grip DL

1 High Pull

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

4 Rounds:

1 Hang Squat Snatch

1 Squat Snatch

6 Rounds:

Find Snatch 1RM for the day
Ascend in weight each rd

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

Athlete/Coach’s choice of warm-up – find weight for wod if not doing rx

Metcon (Time)

400m Run or 500m Row

Fran

400m Run or 500m Row

Fran

400m Run or 500m Row
Fran: 21-15-9

Thrusters (75/55)

Pull-Ups

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Split Jerk (5-3-1)

EMOM12

Split Jerk

1. 5 @ 70%

2. 3 @ 80%

3. 1 @ 90%

repeat 4x

Metcon (AMRAP – Reps)

AMRAP12

5 Front Squats (115/85)

12 Slam Ball Over Shoulder (30/20)

7 Back Squats

12 Slam Ball Over Shoulder
Squats can be done off the rack; RX+ weight 155/105 – off the floor

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Overhead Squats (5-3-1)

Find a heavy single

Metcon (Time)

3RFT:

15 Chest to Bar Pull-Ups

12 Barbell Facing Burpees

9 Squat Cleans (175/115)

Village CrossFit – CrossFit L1/L2

Warm-up

Coach’s choice >:)

Gym-nasty EMOM12

1. 15s L-sit Hold or L-sit Hang from Rig

2. 5 V-ups + 10 Jackknife Crossovers

3. 15s Handstand Hold or 2 Wall Walks

4. 10 Pistols

Metcon (Time)

FT:

2 HS Walks or 10 Wall Walks

50 Bent Over DB Row (20/35)

50 DB Walking Lunges

50 DB Snatches
RX+ 35/50

Metcon (Weight)

Optional Extra Credit:

Bulgarian Split Squat 5×5 each leg – athlete’s choice of weight; can use DBs, KBs, or barbell.

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (3×1)

Warm up to 80-85%

Metcon (Time)

AMRAP14

2 Rope Climbs

5 S2OH (185/135)

10 Front Squats

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Snatch (3×3)

warm-up to working snatch weight for wod

Metcon (Weight)

EMOM20:

1. 2 UB Squat Snatches (155/115)

2. 1RD of Cindy

3. Rest

4. 125m Row

5. 5 RDL
1. Find Snatch weight, where you can do two unbroken

2. 5 PU + 10 Push-ups + 15 Squats

4. able to sub with 100m Sprint

5. Only slight bend in knee allowed; squeeze glutes/hams at top of movement – don’t hyperextend