Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

400m Run

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (Time)

3 RFT:

7 Ring MU (scale = 20 Ring Dips)

50 Lunges

400 M 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

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP:

12 Wallballs (20/14)

9 Cal Bike (or 12 Cal Row)

6 T2B

3 Strict HSPU (scale = Pike Push up or Seated DB Press)

Village CrossFit – CrossFit L1/L2

Warm-up

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

EMOTM

Metcon (AMRAP – Rounds)

16 Min EMOM Snatch Complex:

1 Power Snatch, 1 Hang Squat Snatch, and 1 Full Snatch (115/80) or (around 70% of 1RM Full Snatch)

Note: Do it unbroken

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

Deadlift 3 x 4; 2 x 2

3 x 4 @ 75%

2 x 2 @ 85%

Metcon

Metcon (Weight)

21-15-9

Deadlift (225/155)

Box Jumps (30/24)

Village CrossFit – CrossFit L1/L2

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Village CrossFit – CrossFit L1/L2

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

4RFT:

100m Uneven Farmers Carry (55/45 KB + 45/35 Bumper)

15 KB Swings

20 Bumper Sit Ups

400m Run

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

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds of:

2:45 On / 1:15 Off

3 – 5 – 7 – 9 – 11 Thrusters (115/85)

AMRAP

3 Barbell Roll-Outs

6 Box Jumps

9 Deadlifts

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

Metcon

Metcon (Time)

For Time:

800m Run

60 Double Unders

40 T2B

400m Run

50 Double Unders

30 T2B

200m Run

40 Double Unders

20 T2B

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)

10RFT:

13 Cal Row (10 Cal Bike)

3 Power Cleans (185/130)