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

Strength

Back Squat: 10 x 1 @ 90%

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

For Time:

21-15-9

– Shoulder to Overhead (155/110)

– Pull-Ups

– Front Squats (155/110)

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

Strength

Bench Press: 10 x 1 @ 90%

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

200m Run

20 Wall Balls (20/14)

200m Run

20 SDHP (95/65)

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

Strength

Shoulder Press: 10 x 1 @ 90%

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

1 Rope Climb

3 Overhead Squats (135/95)

5 Box Jumps (24/20)

——-Rest 4min——-

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

1 D-Ball (100/80)

3 Squat Snatches (135/95)

5 Box Jumps (24/20)

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

EMOTM

Metcon (Weight)

EMOM 8min:

2 Clusters(115/85) + 4 T2B

Metcon

Metcon (Time)

For Time:

120 DU (scale: 2X Singles)

100 Alternating Lunges

80 Burpees

60 AbMat Sit-Ups

40 American KBS (55/35)

20 Strict HSPU

Time Cap: 25min

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

Strength

Deadlift: 10 x 1 @ 90%

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

For Time:

500m Row

40 Back Squats (65/45)

400m Run

30 Back Squats (65/45)

500m Row

20 Back Squats (65/45)

400m Run

10 Back Squats (65/45)

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

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Strength

Back Squat: 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

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)

Strength

Bench Press: 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

3 RFT

800m Run

30 Slam Balls (30/20)

20 HR Push-Ups

Time Cap: 20min

Village CrossFit – CrossFit L1/L2

Warm-up

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

Strength

Shoulder Press: 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

5 RFT

30 DU

10 DB Burpees (50/35)

10 DB Squat Snatch (50/35)

Time Cap: 20min

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 (No Measure)

EMOM 8min:

3 Thrusters (135/95)

2 Strict HSPU*

* Scale: DB Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

21 AbMat Sit-Ups

15 Pull-Ups

9 Back Rack Reverse Lunges (95/65)*

* 9 reps on each legs

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

Strength

Deadlift – 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

For Time:

Buy-In:

400m Run

25 Wall Balls (20/14)

5-4-3-2-1

Bear Complex (155/110)*

Ring Muscle-Ups **

Buy-Out:

25 Wall Balls (20/14)

400m Run

* Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Back Push Press

** Scale: 1 MU = 3 Ring Rows + 3 Ring Dips

Time Cap: 20min