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

Strength

5-3-1 Bench Press Strength Program – Week 3

Warm-up before going into working sets.

Working Set:

1×5 (67.5%)

1×3 (76.5%)

1×1+ (85.5%)*

*Complete max reps you can manage after 1 reps with that weight

Metcon

Metcon (Time)

Buy-In: 2 Laps Around Gym Uneven Farmers Carry (DB/KB)

50 American KBS (55/35)

50 Pistols

50 DB Hang Snatches (50/35)

50 HSPU

Buy-Out: 2 Laps Around Gym Uneven Farmers Carry (DB/KB)

*Complete 5 Rope Climbs any time throughout the wod

**Partition reps however you like

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

EMOTM

Metcon (No Measure)

40mim EMOM:

Min 1: 10/7 Cal Bike

Min 2: 10 Leg Raises on Post

Min 3: 10 Back Rack Walking Lunges (85/65)

Min 4: 10 Burpees

Min 5: Rest

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)

For Time:

Buy-In: 50 Wall Balls (20/14)

3 Rounds:

200m Row

10 Box Jumps Over (24/20)

————1min Rest————

2 Rounds:

200m Row

10 Barbell Roll-Outs

————1min Rest————

1 Rounds:

200m Row

10 Bear Complex (135/95)*

Buy-Out: 50 Wall Balls (20/14)

Time Cap: 30min

* Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

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 (Partner):

Buy-in: 800m Relay Run (Switch every 200m)

120 DU (3x Singles)

100 Deadlifts (135/95)

80 T2R

60 Thrusters (135/95)

40 D-Ball Over Box (100/80) ( 2 24″)

20 Wall Walks

Buy-Out: 800m Relay Run (Switch every 200m)

Time Cap: 40min

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

5-3-1 Deadlift Strength Program – Week 3

Warm-up before going into working sets.

Working Set:

1×5 (67.5%)

1×3 (76.5%)

1×1+ (85.5%)*

*Complete max reps you can manage after 1 reps with that weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

1 Power Snatch (135/95)

1 Round of Cindy

2 Power Snatches (135/95)

1 Round of Cindy

3 Power Snatches (135/95)

1 Round of Cindy

…And so on…the workout ends at 10 Power Snatches.

1 Round of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

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):

42-30-18 Jerks (135/95)

30-20-10 DB Renegade Row (50/35)*

—-Rest 2min—-

30-24-18 Power Cleans (135/95)

60-40-20 Deck Squat w/ Wall Ball (20/14)

—-Rest 2min—-

18-12-6 Clean and Jerk (135/95)

90-60-30 AbMat Sit-Ups w/ Wall Ball

*1 Renegade Row = 1 Left + 1 Right

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

5-3-1 Bench Press Strength Program – Week 2

Warm-up before going into working sets.

Working Set:

1×3 (62.5%)

1×3 (72.5%)

1×3+ (80%)*

*Complete max reps you can manage after 3 reps with that weight

Metcon

Metcon (Time)

21 – 15 – 9

SDHP (75/45)

Box Jumps (24/20)

Push Press (75/45)

*One HS Walk Between Rounds
HS Walk Sub: 40 Shoulder Taps

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

Metcon

Metcon (Time)

800m Run

30 Thrusters (95/65)

600m Run

20 Thrusters (115/80)

400m Run

10 Thrusters (135/95)

Finish with 20 Lateral Burpees

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)

10 RFT:

200m Row

10 AbMat Sit Ups w/ Barbell (45/35)

20 (10L/10R) Bulgarian Split Squats w/ Barbell

10 Leg Raises w/ Barbell

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 (AMRAP – Rounds and Reps)

24 Minute AMRAP

4 Muscle Ups

8 Hang Squat Snatch (135/95)

64 DU

400m Run