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

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)

For Time:

100 Overhead Lunges (75/45)

Everytime you drop the bar, complete:

5 Strict Pull-Ups

10ft Handstand Walk (2 Posts)*

*Scale: 2 Wall Walks

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

Deadlift (3 x 3; 2 x 2)

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

EMOTM

Metcon (No Measure)

16min EMOM:

Odd: 10/8 Cal Row

Even: 6 T2B + 6 Power Snatch (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

Hatch – Jerk (Week 11)

1×5 (60%)

1×3 (70%)

1×2 (80%)

1×2 (90%)

1×1 (95%)

1×1 (103%)

Metcon

Metcon (Time)

3 Rounds for Time:

3 Ring MU*

5 Bear Complex

7 Box Jumps Over (30/24)

50 DU

Bear Complex: RD1: 95/65, RD2: 135/95, RD3: 185/135

Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Back Push Press

*Scale: 1 RMU = 1 Ring Row + 1 Ring Dip

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

Metcon (Time)

For Time (Partner WOD):

100 Cal Row

4 Alligator Crawls (1 Crawl = 4 Posts)

150 Russian KBS (70/55)

4 Alligator Crawls

100 OHS (135/95)

4 Alligator Crawls

150 AbMat Sit-Ups

4 Alligator Crawls

100 RDL (135/95)

4 Alligator Crawls

150 Wall Balls (20/14)

Time Cap: 40min

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

Hatch – Front Squat (Week 11)

1×5 (60%)

1×3 (70%)

1×2 (80%)

1×2 (90%)

1×1 (95%)

1×1 (103%)

Metcon

Metcon (Time)

For Time:

15-12-9

Clusters (95/65)

Burpee

—-10 Barbell Roll-Outs——

15-12-9

Poor Man’s Bench (95/65)

Burpee

—-10 Barbell Roll-Outs——

15-12-9

Bent Over Row (95/65)

Burpee

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

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)

For Time:

40–36-32-28-24-20-16-12-8-4

Heavy Rope Single Unders

20-18-16-14-12-10-8-6-4-2

Back Squats (95/65)

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

Strict Press (95/65)

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

Weighted Pull-ups (4×4 (Work up to a heavy set of 4))

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

400m Run

10 Deadlifts (225/155)

20 Crossovers

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

Hatch – Jerks (Week 10)

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (75%)

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

15 T2B

15 Box Jumps (24/20)

2-4-6-8-X

Squat Cleans (205/145)

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

Metcon

Metcon (Time)

For Time (Partner WOD):

200 Lunges

20 D-Ball to Box (100/80)(48″/40″)

150 Wall Balls

20 D-Ball to Box

100 Burpees to Plate (45/35)

20 D-Ball to Box

75 Weighted Abmat Sit-Ups (45/35)

20 D-Ball to Box

50 Clean and Jerk (155/110)

20 D-Ball to Box

25 Bar Muscle-Ups *

*Scale: Burpee Pull-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

Hatch – Front Squat (Week 10)

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (75%)

Metcon

Metcon (3 Rounds for reps)

5min AMRAP:

10 Deficit Push-Ups on Plates (35/25)

5 Thrusters (135/95)

—-Rest 2min—-

5min AMRAP:

10 Front Squats (135/95)

5 Chest-to-Bar Pull-Ups

—Rest 2min—-

5min AMRAP:

10 Slam Balls (30/20)

5 Power Snatch (135/95)