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:

27-24-21-18-15-12-9-6-3

Pull-Ups

Wall Ball (20/14)

Push-ups

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

Metcon

Metcon (Time)

For Time (Partner WOD)

30 Power Cleans (115/80)

30 Cal Row

30 HSPU*

30 Cal Row

30 Box Jump Over (24/20)

30 Cal Row

30 D-Ball Over Shoulder (100/80)

30 Cal Row

30 Box Jump Over (24/20)

30 Cal Row

30 HSPU*

30 Cal Row

30 Power Snatches (115/80)

*2 HSPU = 1 Wall Walks

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

Strength

Hatch Program Week 12 – Back Squat / Front Squat

Back Squat Working Sets:

1×5 (60%)

1×5 (70%)

1×5 (75%)

1×5 (75%)

Front Squat Working Sets:

1×5 (65%)

1×5 (70%)

1×5 (75%)

Metcon

Metcon (Time)

4 Rounds for Time:

20 Deadlifts (155/110)

20 Burpees

20 AbMat Sit-Ups

Village CrossFit – CrossFit

EMOTM

Metcon (No Measure)

10:00 EMOTM

Odd: 10 Hang Power Snatch (75/45)

Even: Max Effort Poor Mans Bench in 40 seconds

Metcon

Village CrossFit – CrossFit

Strength

Hatch Program Week 11 – Back Squat / Front Squat

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here

Village CrossFit – CrossFit

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

Metcon

Metcon (Time)

Max Burpees in 7 Minutes

— Rest 3:00 —

Squatting Isabel

30 Squat Snatch (135/95)

Village CrossFit – CrossFit

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

Metcon

Metcon (Time)

Max Burpees in 7 Minutes

— Rest 3:00 —

Squatting Isabel

30 Squat Snatch (135/95)

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

Metcon (Weight)

15 Minutes to find a heavy:

1 Hang Squat Clean +

2 Shoulder to OH

Metcon

Metcon (Time)

60 Wall Balls (20/14)

50 Leg Raises Over MB

40 KB Snatch (55/35)

30 Calorie Row

20 Lateral Burpees Over Rower / MB

10 HSPU

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)

For Time:

Buy-In: 30 Back Rack Lunges (115/85)

Then 10 Rounds of:

7 T2B

4 OHS

2 Muscle-Ups (Sub: 5 C2B)

Cash-Out: 30 Back Rack Lunges

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | Row + Sit-Ups (No Measure)

3 Rounds:

200m Row

20 Ab-Mat Sit-Ups w/ Medball

Strength

Hatch Program Week 11 – Back Squat / Front Squat

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 103%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Metcon

Metcon (Time)

100 DU

15 C&J (135/95)

100 DU

10 C&J (185/130)

100 DU

5 C&J (205/145)
12 Minute Cap