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 Strict Press Strength Program – Week 1 (Cycle 1)

Warm-up before going into working sets.

Working Set:

1×5 (58.5%)

1×5 (67.5%)

1×5+ (76.5%)

Metcon

Metcon (Time)

For Time (Partner WOD)

4 Rounds of:

30 DU (Scale: 50 Single Unders)

6 Power Clean and Jerks (135/95)

9 T2B

4 Rounds of:

30 DU (Scale: 50 Single Unders)

6 Thrusters (135/95)

9 T2B

4 Rounds of:

30 DU (Scale: 50 Single Unders)

6 Power Snatch (135/95)

9 T2B

Partner A will complete a full round while Partner B rest. Switch until all rounds are completed.

Time Cap: 25min

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:

80 DBs Poor Mans Bench (50/35)

80 DBs RDL (50/35)

80 Cal Row/Bike

80 V-Ups

-Partition reps however you want

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)

For Time:

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

Back Squats (Body Weight)*

Burpee Pull-Ups**

-Run 400m between rounds

*Back Squats off the rack. If you need to scale the weight, scale weight down by 20% of your body weight.

**RX+ = Burpee Chest-to-Bar

Time Cap: 45min

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:

30 DU (45 Singles)

15 Strict Press (95/65)

60 DU (90 Singles)

30 Push Press (95/65)

90 DU (135 Singles)

45 Push Jerk (95/65)

Time Cap: 10min

———Rest 5min———-

15min AMRAP

10 Back Rack Lunges (95/65)

15 Leg Raises w/ Plate (45/35)

20 Bent Over Barbell Row (95/65)

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

Strength

5-3-1 Hang Squat Clean Strength Program – Week 1 (Cycle 1)

Warm-up before going into working sets.

Working Set:

1×5 (58.5%)

1×5 (67.5%)

1×5+ (76.5%)

Metcon

Metcon (Time)

For Time:

21-15-9

Wall Balls (30/20)

Hang Power Clean (135/95)

Box Jump Overs (24/20)

Village CrossFit – CrossFit

Metcon

Metcon (Time)

10 RFT (w/ a Partner):

10 Strict HSPU

8 DBall Over Shoulder

6 Dragon Flag Tuck and Extends (3 Second Hold)

4 Bar MU

200m Run

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

Strict Press (1-1-1-1-1)

Find 1RM

Metcon

Metcon (Time)

4 RFT:

400 M Run

2 Full Snatch (185/115)

20 Wallballs (20/14)

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

Metcon

Metcon (AMRAP – Rounds)

EMOM For 28 Minutes:

7 Round EMOM:

Min 1: 10 Cal Bike

Min 2: 10 DB Snatch (50/35)

Min 3: 10 T2B

Min 4: Rest

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

Skill

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP:

2 Alligator crawl

4 Squat Clean (135/95)

8 Box Jump (30/24)

*Increase squat clean weight by 20 lbs for men and 10 lb for women each round

*1 alligator crawl equals 4 posts

Cool Down

Metcon (No Measure)

3 Rounds:

Side Planks

:30 seconds on each side

*rest :30 between each set

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (Time)

With a Partner for Time:

all reps split evenly with one partner working at a time:

200 DU

180 Sit Ups

160 Jumping Air Squats

140 Cal Row

120 Lateral Burpees over Rower

100 Russian KBS (70/55)

80 V Ups

60 Jumping Lunges

40 Push Press (135/95)

20 Deadlift (225/155)

*Time Cap 45 Min