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

Strength

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work to a heavy 1RM

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time 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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

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 (Time)

For Time:

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Lunges

10 Burpees

20 Crossovers

10 Burpees

10 T2B

10 Burpees

20 Crossovers

10 Burpees

30 Lunges

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Line Drills v1) (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Strength

Front Squat (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 minutes

6 Ring Dips

6 Front Squats (135/95 lb)

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

Skill

Kipping

Work on the Kip movement of any pullup rig movement.

For Example if you struggle with T2B work on the initial Kip and try to apply it to the full movement.

Choose any of the following:

Pullup

C2B Pull up

BMU

RMU

T2B

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Village CrossFit – CrossFit L1/L2

EMOTM

Metcon (No Measure)

1:15 to Complete:

Single Arm KB Complex (55/35)

1 Squat Clean

2 Front Rack Lunges

1 Snatch

2 OH Lunges

*Repeat for other arm

10 Rounds