Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Back Squat (20min to work up to a heavy 2RM. (WU: 5-4-4-3-3))

Metcon (Time)

For Time:

15 Back Squats (95/65)

15 S2OH (95/65)

400m Run

12 Back Squats (95/65)

12 S2OH (95/65)

400m Run

9 Back Squats (95/65)

9 S2OH (95/65)

400m Run

6 Back Squats (95/65)

6 S2OH (95/65)

400m Run

3 Back Squats (95/65)

3 S2OH (95/65)

* Everything done from the ground

Time Cap: 25min

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Barbell) (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

Push Jerk (20min to find a heavy 1 RM (WU: 4-3-3-2-2))

Metcon (Time)

4 Rounds for Time:

8 Power Clean and Jerk (135/95)

12 AbMat Sit-up w/ plate (45/35)

16 Cal Row/Bike

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Line Drills v1) (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)

Filthy Fifty

For Time:

50 Box Jumps (24/20)

50 Jumping Pull-Ups

50 Kettlebell Swings (55/35)

50 Walking Lunges

50 Knee to Elbow

50 Push Press (45/35)

50 Back Extensions (Superman)

50 Wall Balls (20/14)

50 Burpees

50 Double Under*

*Scale: 150 Single Unders

Village CrossFit – CrossFit L1/L2

VCF Warm-Up | HSPU (No Measure)

500m Row

Then 3 Rounds of:

20 Pass-Thrus

15 Empty Barbell FS

10 T2B

5 Strict HSPU

1 Clean deadlift + 1 Squat Clean (Work up to a heavy single )

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

20 Slam Ball (30/20)

15 HSPU*

10 Front Squat (155/115)**

5 Bar Muscle-Ups ***

*Scale: Seated Strict Press

** Front Squat from the ground

*** 1 Bar Muscle = 1 Burpee Pull-Up

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Hang Squat Snatch ((WU: 5-5-4-4). )

20min to find a 3RM Hang Squat Snatch

Metcon (Time)

For Time:

50 Russian KBS (55/35)

40 Hang Power Snatch (75/55)

30 Pull-Ups

20 Thruster (75/55)

10 Barbell Roll-Out

20 Thrusters (75/55)

30 Pull-Ups

40 Hang Power Snatch (75/55)

50 Russian KBS (55/35)

Time Cap: 25 min

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (DB) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-then 2 rounds-

10 DB Strict Press

10 DB Squats

10 DB Lunges

10 DB RDL

Bench Press (20min to find a 2RM (WU: 5-4-4-3-3))

Metcon (Time)

For Time:

Buy-In: 1000m Row

21-15-9

Renegade Rows (50/35)

Dumbbell box step overs (20in box for everyone)

Front Rack DB Squats (50/35)

Buy-Out: 100 DU*

* Scale: 2X Single Unders

** If not enough rowers, have some folks do DU as buy-in and row as buy-out

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Barbell) (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

Front Squat (20min to find 2RM (WU: 5-4-4-3-3))

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

3 Power Cleans (185/135)

6 Deadlifts (185/135)

9 Ring Dips

– – – – – – –

3 Power Cleans (185/135)

6 Deadlifts (185/135)

12 Ring Dips

– – – – – – –

3 Power Cleans (185/135)

6 Deadlifts (185/135)

15 Ring Dips

– – – – – – –

Continue sequence until time is up

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Barbell) (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

Overhead Squats (20min to find 3RM (WU – 5-5-4-4))

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

2-4-6-8-10-12-…

Overhead Squats (95/65)

T2B

—Rest 3mins—-

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

2-4-6-8-10-12-..

Overhead Barbell Lunges (95/65)

Sit-ups

—Rest 3mins—

Metcon (AMRAP – Reps)

4min AMRAP:

20 Strict Press (95/65)

Remaining time: Max effort Lateral Burpees

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Line Drills v1) (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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Line Drills v2) (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

3RM Deadlift

3RM Deadlift then 95% of 3RM for 1 and 90% of 3RM for 1

Metcon (8 Rounds for reps)

8 Rounds of each (20 sec on / 10 sec off)

– Air Squats

– American KBS (55/35)

– Lunges

– Burpees

Score: Total reps for each round.