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

Squat Clean

Find 1Rep Max.

Warm-up: 5-5-3-3-2

Metcon

Metcon (Time)

For Time:

500m Row

10 Poor Mans Bench (115/80)

2 Rope Climbs

400m Row

10 Poor Mans Bench (115/80)

2 Rope Climbs

300m Row

10 Poor Mans Bench (115/80)

2 Rope Climbs

200m Row

10 Poor Mans Bench (115/80)

2 Rope Climbs

100m Row

10 Poor Mans Bench (115/80)

2 Rope Climbs

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

Strength

Push Jerk

Find 1Rep Max.

Warm-up: 5-5-3-3-2

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

50 DU*

25 Russian KBS (70/55)

2 Gym Length OH Lunges with Plate (45/35)**

25 AbMat Sit-Ups with Plate (45/35)

* 3X Single Unders

** 1 Gym Length = 4 Post

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Full Snatch

Find 1Rep Max.

Warm-up: 5-5-3-3-2

Metcon

Metcon (Time)

3 RFT:

400m run

30 Air Squats

20 Burpee Box Jump (24/20)

10 Strict HSPU

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

Find 1Rep Max.

Warm-up: 5-5-3-3-2

Metcon

Metcon (Time)

For Time:

21-15-9

Power Cleans (135/95)

Shoulder-to-Overhead (135/95)

Front Squats (135/95)

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

Romanian Deadlift

Find 1Rep Max.

Warm-up: 5-5-3-3-2

Metcon

Metcon (Time)

For Time:

3 Round:

10 Wall Balls (20/14)

5 Bar Muscle-Ups*

2 Rounds:

20 Wall Balls

10 Chest-to-Bar Pull-Ups

1 Round:

30 Wall Balls

20 Pull-Ups

*Scale: 1 BMU = 1 Burpee Pull-Up

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

Squat Cleans

Find 3RM, 3 reps@-5% of 3RM, 3 reps@-10% of 3RM

Metcon

Metcon (Time)

3 RFT:

30 Pistols

20 DB Snatches (50/35)

10 Chest-to-Bar Pull-Ups

* After each round complete 2 gym length (1 gym length = 4 Post) dB farmers carry (50/35)

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Full Snatch

Find 3RM, 3 reps@-5% of 3RM, 3 reps@-10% of 3RM

Metcon

Metcon (Time)

For Time:

800m Run

21 Back Squat (body weight)

400m Run

15 Front Squat (body weight)

200m Run

9 Overhead Squat (body weight)

* Note: Can be done off the rack.

**Scale if you can’t do body weight: BS = 60% of 1RM, FS = 70% of 1RM, OHS =80% of 1RM.

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

Push Jerks

Find 3RM, 3 reps@-5% of 3RM, 3 reps@-10% of 3RM

Metcon

Metcon (Time)

10 RFT:

5 Thrusters (135/95)

10 Lateral Burpees over Barbell

25 DU*

* 2X Single Unders

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

Back Squats

Find 3RM, 3 reps@-5% of 3RM, 3 reps@-10% of 3RM

Metcon

Metcon (Time)

For Time:

21 Squat Cleans (135/95)

21 HSPU*

15 Squat Clean (165/115)

15 HSPU

9 Squat Cleans (185/135)

9 HSPU

* Seated dB Strict press

Time Cap: 25min

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

Romanian Deadlift

Find 3RM, 3 reps@-5% of 3RM, 3 reps@-10% of 3RM

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71