Village CrossFit – CrossFit L1/L2

Metcon

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

Metcon (AMRAP – Reps)

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Start with 200m Sand bag bear hug carry

30 double unders

25- Box jump overs 24/20

30 double unders

50-V-ups

30 double unders

25-hang power cleans 135/95

30 double unders

50-V-ups

30 double unders

25- Box jump overs 24/20

In the remaining time MAX S2OH

25 min time cap

Your score is the number of S2OH’s

Village CrossFit – CrossFit L1/L2

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

1 Strict Press

2 Push Press

3 Push Jerk

Metcon (Time)

4 RFT:

14/12 Cal Row

10 S2OH (135/95)

10 Slam Balls (30/20)

Village CrossFit – CrossFit L1/L2

Metcon (AMRAP – Reps)

5 Rounds:

Backsquat at your bodyweight until failure. Go Directly into max pull-ups unbroken

2 min rest in between sets

*Score Total Reps of backsquats and pull-ups

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

Time Trial

50 calorie Assault Bike time Trial

Metcon

400m run

10 Deadlifts 185/135

5 power cleans

3 RFT

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scalp Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Thruster (1 Rep Max)

Metcon (AMRAP – Reps)

10 min AMRAP:

2 Lateral burpees over bar

2 Thrusters (95/65)

4 Lateral burpees over bar

4 Thrusters

6 Lateral burpees over bar

6 Thrusters

ETC….

Village CrossFit – CrossFit L1/L2

Metcon

Max Calorie Assault Bike

Max Calories in 2 min

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

For time with out a partner:

50 burpee pull ups (split)

Then, 20 rounds of:

5 HSPUs

25 Double unders

3 power snatch 135/95

1 OHS

Cash-out

800m run or 2000m row split

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

Clean and Jerk (5-5-3-3-3)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

4 RFT:

200 m run

20 Air Squat

20 Crossover

10 Pushup

10 Lunge w/ twist

Skill

Front Squat (5-5-5-3-3-3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds EMOM max reps:

Minute 1: Front squats (95/65)

Minute 2: Double Under

Minute 3: Abmat Situps

Minute 4: DB Snatch (50/35)

Minute 5: Rest

*Score is total reps.

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

100 Jumping jacks

20 Shoulder Pass

20 push up

20 sit ups

20 lunge with twist

Strength

Back Squat

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

Metcon

Metcon (Time)

2 Partners evenly split:

100 Cal Bike

100 Slam ball (30/20)

100 Burpee

100 Cal Row