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

Time Trial (Time)

35/30 calories for time on assault bike.

Metcon (Time)

5 Rounds:

3 Ring Muscle-Ups*

4 Power Snatch (135/95)

5 Box Jumps (30/24)

Note: Add one rep to each movement after each round

* Scale: 1 Muscle-Up = 1 Ring Row + 1 Ring Dip

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Bench Press (Reps: 7-7-5-5-3-3)

Increasing weight each set to heavy 3

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 American KBS (55/35)

10 Cal Row or Bike

20 KB Goblet Squats (55/35)

10 Cal Row or Bike

20 KB Alt Lunges (55/35)

10 Cal Row or Bike

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

Shoulder Complex

Work up to a heavy weight of the following complex:

1 Strict Press + 1 Push Press + 1 Jerk (Push or Split)

Metcon (Time)

For Time:

40 Deadlifts (135/95)

25 Burpees

40 Power Clean (135/95)

25 Burpees

40 Push Press (135/95)

25 Burpees

Village CrossFit – CrossFit L1/L2

Line Drills (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Metcon (Time)

For Time:

25 HSPU*

50 T2B

800m Run

75 Back Squats (75/55)

150 Double Unders**

*Scale: Seated DB Strict Press

**Scale: 2x Single Unders

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Front Squat (4 @ 70%, 4 @ 80%, Max reps at 90%)

Make sure to warm-up before you start your working sets

Metcon (AMRAP – Rounds and Reps)

24min AMRAP:

200m Run

18 HR Push-Ups

15 Wall Balls (20/14)

12 Pull-Ups

9 Box Jumps (24/20)

Village CrossFit – CrossFit L1/L2

Warm-up

Barbell Warm-up (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Gymnastics

Max Effort HSPU x 3

Complete 3 sets of max effort HSPU. Rest for 3:00 in between each set.
Scaled: Max HS hold from Wall Walk. Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Reps)

3 Rounds of 7:00 ON / 2:00 OFF

AMRAP

21 OH Squats (95#/65#)

14 T2B

7 Burpees

Metcon (AMRAP – Reps)

3 Rounds of 7:00 ON / 2:00 OFF

AMRAP

21 OH Squats (95#/65#)

14 T2B

7 Burpees

Village CrossFit – CrossFit L1/L2

Warm-up

Barbell Warm-up (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Metcon

Metcon (Time)

For Time:

50 Clusters (155#/105#)
Scale: For every pound under RX, add 1 rep.

Village CrossFit – CrossFit L1/L2

Warm-up

Barbell Warm-up (No Measure)

400m Run or 500m Row

20 PVC Passthroughs

(completed with an empty barbell)

10 Strict Presses

10 Front Squats

10 Good Mornings

10 Back Squats

10 Romanian DLs

10 Side Bends

10 Overhead Squats

10 Torso Twists

Strength

Back Squat 3 RM (WU: 5 – 5 – 3 – 2; WS: 3 – 3 – 3)

Find 3 RM Back Squat

Metcon

Metcon (AMRAP – Reps)

10 x :60 Second Rounds

20 Air Squats

Max Effort Clean and Jerk (155#/105#)

Rest 2:00 Between Rounds
Score is Number of C&J

Village CrossFit – CrossFit L1/L2

Warm-up

Line Drills (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Time Trial

Metcon (Time)

1000m Row for Time

Metcon

Metcon (Time)

4 RFT:

20 Alternating DB Snatches (50/35)

10 DB Thrusters

200m Farmer’s Carry

Village CrossFit – CrossFit L1/L2

Warm-up

Line Drills (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Weightlifting

1 RM Hang Squat Snatch (WU: 5 – 5 – 3 – 2; WS: 1 – 1 – 1 – 1 – 1 – 1)

25:00 to Find a 1 RM Hang Squat Snatch

Metcon

Metcon (Time)

3 RFT:

400m Run

10 Shoulder 2 OH (185#/135#)