Village CrossFit – CrossFit

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)

Metcon

Metcon (Time)

For Time (Partner WOD):

50 * 30 * 10 *

Clean and Jerk (135/95)

Burpees

Wall Ball Partner Sit-Up (20/14)

*400m Run together

——Rest 3min———

10 * 30 * 50 *

Wall Balls (20/14)

T2B

D-Ball Over Box (48″) (100/80)

*400m Run

Village CrossFit – CrossFit

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

Hatch Program Week 4 Day 2 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×8 (65%)

1×8 (70%)

1×8 (75%)

1×8 (80%)

Front Squat Working Sets:

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

12 Cal Row

8 HSPU

4 Post Alligator Walk

Village CrossFit – CrossFit

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

Metcon

Metcon (Time)

For Time:

100 Air Squats

400m Run

80 Alt Front Rack DB Lunges (50/35)

400m Run

60 Push-Ups

400m Run

40 American KBS (55/35)

400m Run

20 DB Thrusters (50/35)

400m Run

Village CrossFit – CrossFit

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 (Time)

“Linda-ish”

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

Deadlifts (135/95)

Poor Man’s Bench (135/95)

Cleans (135/95)

Strict Pull-Ups

AbMat Sit-Ups (2x Reps)

Village CrossFit – CrossFit

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

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

Strength

Power Snatch + Snatch

2 @ 60%

2 @ 70%

2 @ 80%

Metcon

Metcon (Time)

5 Rounds for Time:

15 Wall Balls (20/14)

10 Ring Dips

Then, complete:

20 Hang Power Snatches (95/65)

20 Power Snatches (135/95)

20 Squat Snatches (155/110)

Village CrossFit – CrossFit

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

Hatch Program Week 4 Day 1 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×8 (65%)

1×8 (70%)

1×6 (80%)

1×6 (85%)

Front Squat Working Sets:

1×5 (70%)

1×5 (75%)

1×5 (80%)

1×5 (85%)

Metcon

Metcon (Time)

5 Rounds for Time:

7 Hang Power Cleans (135/95)

7 Burpees

7 T2B

7 Box Jump Overs (24/20)

Time Cap: 12min

Village CrossFit – CrossFit

EMOTM

Metcon (No Measure)

EMOM 10 Minutes:

Using 2 KBs, complete

1 Squat Clean

6 Lunges

1 Shoulder 2 OH

2 Front Squats

Metcon

Metcon (Time)

With a partner, complete:

60 Tap and Go Squat Cleans (135#/95#)

*After finishing unbroken set, complete 5 T2B before partner begins

60 SH2OH

*After finishing unbroken set, complete 5 burpees before partner begins

Village CrossFit – CrossFit

Strength

Hatch Program Week 3 Day 2 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×10 (60%)

1×10 (65%)

1×8 (70%)

1×8 (75%)

Front Squat Working Sets:

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (70%)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Village CrossFit – CrossFit

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

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

3-3; 6-6; 9-9;…

Thrusters (100#/70#)

C2B

— Rest 2 Minutes —

AMRAP 5 Minutes

— Rest 1 Minute —

AMRAP 3 Minutes

Village CrossFit – CrossFit

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)

Metcon

Metcon (Time)

20 Calorie Row

20 Wall Balls

— Rest 30s —

19 Calorie Row

19 Wall Balls

— Rest 30s —

18 Calorie Row

18 Wall Balls

— Rest 30s —

17…16…15…14…13…12…11…10
SPRINT!

RX+ = Cal Assault Bike