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

Back Squats (Daily 1RM)

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

EMOTM

Metcon (AMRAP – Rounds)

Every 3min x 5 Rounds

7 Jerks (95/65)

7 American KBS (55/35)

7 Wall Balls (20/14)

7 HSPU*

* Scale: Pike Push-Ups or seated dB Strict Press.

**Add 1 rep to each movement. So round 2 would be 8 of everything…Then 9…And so on.

Once you can’t finish within a round, the 10 set for example, go back to the 7s immediately and finish.

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 (Daily 1RM)

WU: 20 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

5 RFT:

200m Run

10 RDL (155/110)

20 Bulgarian Split Squats (10 per leg, on a box or bench)

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

Shoulder Press (Daily 1RM)

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

For Time:

50 AbMat Sit-Ups

40 Box Jumps (24/20)

30 Burpees

20 Ring Dips

30 Burpees

40 Box Jumps

50 AbMat Sit-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

Strength

Deadlifts (Daily 1RM)

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (AMRAP – Reps)

10min AMRAP (Climbing Ladder):

30 DU*

3 Push Press (115/80)

30 DU

6 Push Press

30 DU

9 Push Press

….

* Scale: 2X Single Unders

Village CrossFit – CrossFit L1/L2

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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

Back Squat (3×3; 2×2) (WU: 10 – 10 – 8 – 5; WS: 3 – 3 – 3 – 2 – 2)

3×3 @ 75%

2×2 @ 80%

Metcon

Metcon (Time)

200m Run Buy-In

—

21 SDHP (75/45)

21 Hang Power Snatch (75/45)

21 Lateral Burpees

15 SDHP (95/65)

15 Hang Power Snatch (95/65)

15 Lateral Burpees

9 SDHP (115/85)

9 Hang Power Snatch (115/85)

9 Lateral Burpees

—

200m Run Cash-Out

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 (3×3; 2×2) (3 – 3 – 3 – 2 – 2)

3×3 @ 75%

2×2 @ 80%

Metcon

Metcon (Time)

5 RFT:

150m KB Farmers Carry (55/35)*

30 Slam Balls (30/20)

Village CrossFit – CrossFit L1/L2

Warm-up

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

Strength

Shoulder Press (WU: 10 – 10 – 8 – 5; 3 – 3 – 3 – 2 – 2)

3 x 3 @ 75%

2 x 2 @ 80%

Metcon

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

OHS (135/95)

HSPU
HSPU Sub = 2 Wall Walks per Set

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

Metcon

Metcon (No Measure)

10:00 EMOTM

20 DU

5 T2B

Metcon (AMRAP – Reps)

5 Rounds of:

2:30 ON / 1:00 OFF

2 Gym Length DB Lunges (50/35)

10 Wall Balls (20/14)

Max Effort Box Jumps (24/20)
1 Gym Length = 4 Poles

DB Lunge Open Standard

10 Burpee Penalty if DB are thrown down.

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

Deadlift (3 x 3; 2 x 2) (WU: 10 – 10 – 8 – 5; 3 – 3 – 3 – 2 – 2)

3 x 3 @75%; 2 x 2 @80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

1 MU + 5 Thrusters (135/95)

2 MU + 5 Thrusters

3 MU + …
Scale: 2 Ring Dips per MU