Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

400m Run

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Weightlifting

4 x 3 Front Squat

Complete a heavy 3 rep front squat for 4 sets.

Metcon

Metcon (AMRAP – Reps)

8 Two minute Rounds for Reps:

12/10 cal. sprint (row or bike)

Max Effort T2B
Score is total number of T2B.

Rx+ w/ Vest

Sub 200m Run only if rowers and bikes are taken.

Village CrossFit – CrossFit L1/L2

Warm-up

3 Rounds:

200m Run

15 PVC Pass Through

10 Box Step-Up w/ Squat

Strength

Bench Press (4×5 @ 75%)

Metcon

Metcon (Time)

For Time:

9-15-21

Russian KBS (70/55)

27-45-63

Double Unders

–Rest 3:00–

21-15-9

Burpees

Box Jumps (24/20)
Rx+ with vest

Village CrossFit – CrossFit L1/L2

Warm-up

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

Weightlifting

Deadlift (5-5-5-5 @ 75%)

Use this to warm up and determine weight to use during WOD

Skill

Hand Stand Push-Ups

10 minutes to warm up HSPU and determine scaling needs
Do not score

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Village CrossFit – CrossFit L1/L2

Warm-up

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

Metcon

Metcon (Time)

1000m Row/800m Run

4 Rounds:

100m Farmers Carry (50/35)

20 Single Arm OH Lunge

10 Pull Ups

1000m Row/800m Run
25 Minute Cap

Can only row or run once

Cool Down

400m Walk

Shoulder Mobility

Foam Roll

Village CrossFit – CrossFit L1/L2

Warm-up

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

Metcon

Metcon (AMRAP – Reps)

Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall Balls

19 Cal. Row

Rx-Men 20lb ball, 10ft. target

Women 14lb ball, 9ft target

Scaled-Men 14lb ball, 10ft target

Women 10lb ball, 9ft target

Masters 55+-Men 20lb ball, 9ft target

Women 10lb ball 8ft target

Scaled Masters-Men 14lb ball, 8ft target

Women 10lb ball, 8ft target

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

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

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

Metcon (Time)

50 Burpees

40 KBS 55/35

30 wallballs 20/14

20 T2B

10 power snatch 165/115

20 T2B

30 wallballs

40 KBS

50 burpees

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Strength

Strict HSPU (Accumulate 30 Reps)

Unbroken Strict HSPU

Scale to kipping HSPU or Seated DB press

Metcon

Amrp1: Metcon (AMRAP – Rounds and Reps)

5 min Amrap:

150 Double unders/300 singles buy in:

12 Thrusters 95/65

12 Pull ups
Rest 5 min in between Amrap’s

Amrp2: Metcon (AMRAP – Rounds and Reps)

100 double unders/200 singles buy in:

9 thrusters 115/75

12 Pull ups
Rest 5 min between amraps

Amrp3: Metcon (AMRAP – Rounds and Reps)

50 double unders/100 singles buy in:

6 Thrusters 135/95

12 pull ups

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

Front squats (5-5-5-5-5)

5 sets of 5 with a 3 second pause at the bottom

6 RFT: Metcon (Time)

12 Deadlifts 135/95

9 Hang power cleans

7 Front Squats

6 rounds for time

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Skill: Handstand walks

Take the remaining of class to work on handstand walks