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

Weightlifting

Metcon (No Measure)

EMOTM 12:00

Minutes 1 to 4: 5 Back Squats (135/95)

Minutes 5 to 8: 4 Front Squats

Minutes 9 to 12: 3 Overhead Squats

Metcon

Metcon (Time)

For Time:

250m Row

25 Abmat Sit-Ups

250m Row

25 Cross-Overs

250m Row

25 V-Ups

250 Row

50 Russian Twists w/ KB (35/25)

250m Row

25 V-Ups

250m Row

25 Cross-Overs

250m Row

25 Abmat Sit-Ups

250m Row

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

:90 x 6 (HHSC + SJ)

Every :90 x 6

2 High Hang Squat Cleans

2 Split Jerks
Build each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Ring Dips

15 MB Sit-Ups

20 Hang Power Clean and Jerk (95/65)

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 (AMRAP – Reps)

2 Partner WOD:

3 Rounds of:

2:45 Max Effort BMU

0:15 Transition

2:45 Max Effort D-Ball

0:15 Transition

2:45 Max Distance HS Walk

0:15 Transition

2:45 Max Effort Thruster (135/95)

1:15 Rest
Minimum 3 reps before switching

BMU Sub: C2B

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

Overhead Squat (5 – 5 – 5 – 5)

Metcon

Metcon (Time)

5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5

Squat Cleans (205/145)

10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10

Double Unders
18:00 CAP

RX+ (225/165)

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

Skill

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)

5RFT:

5 Double KB Squat Clean (55/35)

25 Jumping Squats

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

EMOTM

Metcon (No Measure)

For 10 Minutes:

Min 1: 1 Hang Power Snatch + 10 SDHP (85/60)

Min 2: 2 Hang Power Snatch + 9 SDHP

Min 3: 3 Hang Power Snatch + 8 SDHP

Min 4: 4 Hang Power Snatch + 7 SDHP

Min 5: 5 Hang Power Snatch + 6 SDHP

Min 6: 6 Hang Power Snatch + 5 SDHP

Min 7: 7 Hang Power Snatch + 4 SDHP

Min 8: 8 Hang Power Snatch + 3 SDHP

Min 9: 9 Hang Power Snatch + 2 SDHP

Min 10: 10 Hang Power Snatch + 1 SDHP

Metcon

Metcon (Time)

3 RFT:

30 Unbroken DU* (Scale: 75 Unbroken Single)

20 Hand Release Push-Ups

15 T2B
*5 burpees each time jump ropes are broken; 15 max per round

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 (1 – 1 – 1 – 1 – 1 – 1 – 1)

Find a daily heavy 1 rep.

Metcon

Metcon (Time)

Part A: 60 Second Calorie BIKE Sprint

— Rest 2:00 —

Part B: Complete (60/50 Minus # Calories from Part A) Clusters (115/85)

— Rest 2:00 —

Part C: Complete (# Calories from Part A) 2-for-1 Wall Balls (20/14)
Scale: 2x Single Wall Balls per 2-for-1

20:00 CAP

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)

6 Muscle Ups

50 Double DB Burpee Box Step-Overs (50/35 | 20)

6 Muscle Ups

100 DB Sit-Ups (50/35) [Hold other DB btwn feet]

6 Muscle Ups

200m Handstand Walk

6 Muscle Ups

100 DB Sit-Ups

6 Muscle Ups

50 Double DB Burpee Box Step-Overs

6 Muscle Ups
*MU Sub: Alternate sets of 3 Pull-Ups or 3 Ring Dips for each MU. Example: 1st Rd: 18 Pull-Ups; 2nd Rd: 18 Ring-Dips

*HS Walk Sub: 200 Inverted KB Press

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

Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1)

Find a heavy daily 1 Rep

Metcon

Metcon (Time)

10 C&J (135/95)

10 Cal Bike

1 Legless Rope Climb*

— Rest :90 —

8-8-1; 6-6-1;4-4-1; 2-2-1
*Scale: Regular rope climbs

**Sub: 5 Burpee Pull-Ups = 1 Rope Climb

Stagger heats by :90s

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

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)

10 Cal Assault Bike

20 Pull-Ups

60 Thrusters (75/50)

20 Pull-Ups

10 Cal Assault Bike
Stagger each start by 1:00; 10:00 CAP

RX+: C2B and 95/65; 12:00 CAP