Village CrossFit – CrossFit L1/L2
Metcon (No Measure)
EMOM 35min:
Min 1: 40 Mountain Climbers
Min 2: 25 Air Squats
Min 3: 40 Jumping Jacks
Min 4: 25 Plank with Shoulder Taps
Min 5: 40 Bicycle Crunches
Min 6: 10 Burpees
Min 7: Rest
EMOM 35min:
Min 1: 40 Mountain Climbers
Min 2: 25 Air Squats
Min 3: 40 Jumping Jacks
Min 4: 25 Plank with Shoulder Taps
Min 5: 40 Bicycle Crunches
Min 6: 10 Burpees
Min 7: Rest
Wednesday (4/29)
5 Rounds for Time:
15 Plate Ground to Overhead
20 Squat with Chest Press with Plate
25 Overhead Plate Lunges
30 Lateral jump over plate
*You can also use a dumbbell or Kettlebell if you don’t have a plate
10 Rounds for Time:
10 Hand Release Push-Ups
10 AbMat Sit-Ups
10 Backsquats (135/95)
For Time:
3 Rounds:
20 T2B or Toes to DB/KB or V-Ups
6 Squat Snatches (115/75)*
—Rest 3 Min—
3 Rounds:
20 Box Jumps**
6 Clean and Jerk (115/75)*
*If you are using a DB/KB for the snatches /clean and jerks, complete 6 reps for each arm each round.
**If you don’t have a box, scale to 2X high knees or jump knee tucks
30 Rds for time:
5 Leg Raises**
3 Burpees
1 Lungester (2 Front Rack Reverse Lunges + 1 Thruster) *
*DB or Barbell (65/45)
** Holding bar like a plate, raise leg.
10RFT:
30 DUs
10 Hang Pwr Cleans (115/75)
10 push jerk
Thursday:
25 min AMRAP
25 air squats
25 pushups
25 jumping lunges
25 butterfly sit-ups
25 burpees
10 min EMOM
5 Plate G2OH + 20 Mountain Climbers
REST 2:00
4 RFT:
20 OHS
20 Box Jumps (or 2X High Knees)
20 V-Ups
Tuesday, April 21st
Part I – 12:00 EMOM
3 Barbell Rollouts with 3 sec hold*
Part II – 3 RFT
50 DUs
15 Power Snatch (95/65)
15 Burpee
50 DUs
Rest 1:30
* If you don’t have a barbell, can’t do a barbell rollout, or can’t hold for 3 secs, you can scale to the following: 3 inchworm with a 3sec plank hold or 5 barbell rollout without the hold.
3 Rounds, Max Effort
1 min: Plank DB Slides*
1 min: Dumbell Push-ups to Bodyweight Push-Ups
1 min: Dumbell Plank Taps
1 min: Seated Windshield Wiper over DB
1 min: Burpee to DB Snatch
1 min: Kneeling Step Squats
1 min: REST
See Facebook for video of movements.
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