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

Shoulder Complex

Work up to a heavy weight of the following complex:

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

Metcon

Metcon (AMRAP – Reps)

In 8 minutes, complete:

4 – 4 – 4

Bear Complex (95/65)

10 – 10 – 10

T2B

If complete before 8 minutes is up, add 5 minutes to clock and complete:

3 – 3 – 3

Bear Complex (135/95)

10 – 10 – 10

T2B

If complete before 13 minutes is up, add 5 minutes to clock and complete:

2 – 2 – 2

Bear Complex (185/125)

10 – 10 – 10

T2B

If complete before 18 minutes is up, add 5 minutes to clock and complete:

1 – 1 – 1

Bear Complex (205/145)

10 – 10 – 10

T2B
Record time in comments.

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 (Weight)

EMOM 12:

Odd: 2 Power Clean + 2 Hang Squat Clean + 2 Jerk (185/135)

Even: 15 Wall Balls (20/14)

Metcon (AMRAP – Rounds and Reps)

“The Eight” (Partner Wod)

25min AMRAP:

8 HSPU

8 Thrusters (135/95)

8 Knees to Elbows

8 Deadlifts (245/165)

8 Burpees

8 American KBS (70/55)

8 Pull-Ups

Village CrossFit – CrossFit 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 (Weight)

EMOM 12:

Odd: 2 Power Clean + 2 Hang Squat Clean + 2 Jerk (185/135)

Even: 15 Wall Balls (20/14)

Metcon (AMRAP – Rounds and Reps)

“The Eight” (Partner Wod)

25min AMRAP:

8 HSPU

8 Thrusters (135/95)

8 Knees to Elbows

8 Deadlifts (245/165)

8 Burpees

8 American KBS (70/55)

8 Pull-Ups

Village CrossFit – CrossFit L1/L2

Warm-up

Med Ball Warm-Up (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Strength

Bench Press (Max Effort Bench Press x 4)

Complete 4 set of Max Effort Bench Press at 40% of 1RM. Partner up so that you are resting 3 minutes in between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

200m Run

5 Dead Hang Pull-Ups

10 Strict Press (75/45)

Village CrossFit – CrossFit L1/L2

Warm-up

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

Metcon (Time)

800m Run

150 Double Unders*

400m Run

100 Front Rack Lunges (95/65)

400m Run

150 Double Unders*

800m Run
*Penalty: 10 Burpees each time Double-Unders are broken up; Max penalty of 50 Burpees per set of Double-Unders

Sub: 450 Singles; same penalty applies

Village CrossFit – CrossFit L1/L2

Warm-up

Med Ball Warm-Up (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Gymnastics

Hand-Stand Walk Progression

Find the appropriate scale (from easiest to hardest) and work on for 12 Minutes:

1. Nose-to-Wall Handstand Holds (:30 Intervals)

2. Shoulder Taps

3. Hip Taps

4. Off-Wall Handstand Holds

5. Hand-Stand Walks

Metcon

Metcon (AMRAP – Reps)

Every 4:00 x 4

20 Deadlifts (115/85)

30 Box Jumps (24/20)

Max Rep Hand Release PU in Remaining Time

–Rest 2 Minutes Between Sets–
Score is total PU; Box Jumps can be step-ups

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

2 – 2 – 2 – 2 – 2 – 2 Push Press (WU: 10 – 10 – 6 – 4; WS: 2 – 2 – 2 – 2 – 2 – 2)

Increase weight for each set of 2.

Metcon

Metcon (Time)

3 Rounds for Time:

10 Thrusters (135/95)

15 Muscle-Ups (Sub: 25 Pull-Ups + 25 Box Dips)

–Rest 2:00 Between Rounds–
Time Cap: 22 Minutes

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 (Weight)

Every :90 for 8 Rds:

5 Touch and Go

Squat Clean + Front Squat
Target weight should be ~50% of 1RM Squat Clean

Metcon (Time)

2 Rounds for Time:

400m Run

20 Power Cleans (95/65)

25 Burpees
RX+ (135/95)

Time Cap 12:00

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

Squat Snatch (3-3-2-2-1-1-1-1-1)

Squat Snatch
Increase weight for each set and work up to a heavy single. Use the same weight for the five singles.

Metcon (Time)

3 RFT:

15 Wall Balls (20/14)

12 Box Jumps (24/20)

9 Ring Dips

6 Squat Snatch (155/110)

3 Rope Climbs

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

3×3 Deadlift

80% of 1RM

Metcon (Time)

4 RFT:

400m Run

12 T2B

9 Deadlifts (225/155)

12 HSPU

Time Cap: 25min