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
Make-Up Strength or Skill Session (25-30min)
If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.
If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)
Metcon
Metcon (Time)
4 RFT:
10 Back Squat (225/155)(From rack)*
10 DB Poor Man’s Bench (50/35)
10 DB Strict Press (50/35)
*~70-75% of 1RM
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