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)

Strength

Snatch Balance (15min to find a heavy snatch balance )

Metcon

Metcon (Time)

4 Rounds for Time:

30 Wall Balls (20/14)

20 Toes to Bar

10 Deadlifts (225/155)

Time Cap: 25min

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:

100-80-60-40-20

DU*

50-40-30-20-10

Air Squats

25-20-15-10-5

HSPU**

5-4-3-2-1

Clean and Jerks (205/145)
* Scale DU to 2X Single Unders

**Scale HSPU to hand release 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

Strength

5-3-1 Deadlift Strength Program – Week 12 (Cycle 3)

Warm-up before going into working sets.

Working Set:

1×5 (36%)

1×5 (45%)

1×5 (54%)

Metcon

Metcon (Time)

5 Rounds for Time:

14 Cal Bike/Row

7 Box Jump Over (30/24)

14 Pull-Ups

7 Hang Power Snatches (95/65)

14 Burpees

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)

Complete in Teams of 2:

200 Cal Row

150 Wallballs

100 Squat Cleans (135/95)

150 Wallballs

200 Cal Row

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (No Measure)

3 Rounds of:

200m Run

15 Air Squats

10 Push-Ups

5 Strict Pull-Ups

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 (AMRAP – Rounds and Reps)

12 Minute AMRAP

100m Single Arm Farmers Carry (55/35)

14 Pistols

7 SDHP (135/95)

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)

50 Burpee Box Jumps (24/20)

200m Run

40 T2B

200m Run

30 Russian KB Swings (70/55)

200m Run

20 Cal Assault Bike Sprint

200m Run

10 Strict HSPU

200m Run

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (No Measure)

3 Rounds of:

200m Run

15 Air Squats

10 Push-Ups

5 Strict Pull-Ups

Metcon

Metcon (Time)

5 RFT:

2 Legless Rope Climb

4 Bar MU (Sub: Burpee Pull-Ups)

6 OHS (155/110)

8 Barbell Roll Outs

10 Back Rack Lunges

*200m Run Btwn Rds
35:00 CAP

Village CrossFit – CrossFit

Warm-up

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

3 Rounds:

200m Row

20 Ab-Mat Sit-Ups w/ Medball

Metcon

Metcon (Time)

150 – 100 – 50

Double Unders

5 – 10 – 15

Hang Power Snatch (135/95)

— Rest 2:00 —

30 Push Jerk

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 (Time)

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

Thrusters (75/50)

Pull-Ups

Village CrossFit – CrossFit

Metcon

Metcon (Time)

In Teams of 3 for 8 Cycles:

P1: 3 Bear Complex (135/95)

P2: Assault Bike Cal

P3: Rest

*Run 400m as a team after each complete cycle