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

Backsquat

10RM Back Squat

Metcon

Metcon (Time)

Buy-In*: 31 Terrifying T2B

31 Haunted Hang Cleans (95#/65#)

31 Devilish DB Push Press (50#/35#)

31 Spooky Sit Ups

31 Scary Slamballs (30#/20#)

31 Hellish Handstand Push ups

31 Freaky Front Squats (95#/65#)

Buy Out: 31 Terrifying T2B

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

100 DU (300 SU)

then 3 Rds:

10 Pushups

15 Jumping Air Squats

20 Straight leg situp

Metcon

Metcon (Time)

For Time (with a Partner)

2000 meter Row

Phase 1

60 Pull-Ups

20 Cal Bike

Phase 2

60 Burpees

20 Cal Bike

Phase 3

60 Kettlebell Swings (70/55)

20 Cal Bike

Phase 4

60 Thrusters (45/35 lb)

20 Cal Bike

2000 meter Row

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 (3-3-3-5-5-5)

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
55lb for ladies

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

Skill

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

Full Snatch

Find 1Rep Max.

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

Metcon

Metcon (Time)

4 RFT:

400 M Run

5 Full Snatch (165/115)

Village CrossFit – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

Part 1:

12min EMOM:

2 Power Cleans + 3 Push Press + 4 Front Squats (115/85)

Part2:

20min AMRAP (Partner Wod):

50 Pull-Ups

2 Alligator Walk

50 Burpees Box Jump (24/20)

2 Alligator Walk

50 Wall Balls (20/14)

2 Alligator Walk

Village CrossFit – CrossFit L1/L2

Metcon (AMRAP – Rounds and Reps)

Part 1:

12min EMOM:

2 Power Cleans + 3 Push Press + 4 Front Squats (115/85)

Part2:

20min AMRAP (Partner Wod):

50 Pull-Ups

2 Alligator Walk

50 Burpees Box Jump (24/20)

2 Alligator Walk

50 Wall Balls (20/14)

2 Alligator Walk

Village CrossFit – CrossFit L1/L2

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

1000 M row

20 Lunge with 3 second hold at bottom

20 Shoulder rotations

20 Toe touches with 3 second hold at bottom

20 air squat with 3 second hold at bottom

Gymnastics

Handstand walks

Take the remaining of class to work on handstand walks

Metcon

Metcon (AMRAP – Rounds)

14 min AMRAP:

20 Slam balls (20/30)

20 Russian twist with Slam Ball

200 M run with Slam Ball

*5 Burpee Penalty when you return for every time slam ball touches ground or feet during run

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

Sotts Press (1RM) (5-5-3-3-1-1)

Make sure to warm up well before beginning working sets. Goal is to find a 1 rep max.

Metcon

Metcon (Time)

3 Rounds for Time:

10 Overhead Squats (155/105 lb)

50 Double-Unders

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

3 Rounds of:

75 Jumping Jacks

10 Single-Arm DB Strict Press (10 each arm)

10 DB Front squat

Strength

Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

Part 1-

With a partner

100 (80 for female) Cal Bike for time.

Metcon (AMRAP – Reps)

Part 2-

With a Running Clock in 7 min minutes.

30 Shoulder-to-Overheads (135/95 lb)

10 Burpees*

*Perform burpees as the penalty every time you drop the barbell.

**With the remaining time, AMRAP of:

**Add 3 reps to each movement after every round.

3 Toes-to-Bars

3 Deadlifts (135/95 lb)

Each partner does a rd of 3, then a rd of 6. Going up until time expires.

Scaling

With a Running Clock in 7 minutes

30 Shoulder-to-Overheads (75/45 lb)

10 Burpees*

**With the remaining time, AMRAP of:

3 Knees-to-Elbows

3 Deadlifts (75/45 lb)