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)

Split Evenly with a Partner:

For Time

50 Burpees

500 meter Row

100 Push-Ups

500 meter Row

150 Walking Lunges

500 meter Row

200 Air Squats

500 meter Row

150 Walking Lunges

500 meter Row

100 Push-Ups

500 meter Row

50 Burpees

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

5-3-1 Hang Squat Clean – Week 6 (Cycle 2)

Add 5lb to 1RM

Warm-Up:

5 @ 35%

5 @ 45%

3 @ 55%

Working Sets:

3 @ 62.5%

3 @ 72.5%

3+ @ 80%

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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 5 (Cycle 2)

Warm-up before going into working sets.

Add 5lbs to 1RM

Working Set:

1×5 (58.5%)

1×5 (67.5%)

1×5+ (76.5%)

Metcon

Metcon (Time)

3 Rounds for Time:

15 HSPU*

15 Power Cleans

15 Front Squats

15 Deadlifts

Rest 2mins

Rd 1 = 135/95

Rd 2 = 155/105

Rd 3 = 185/135

*Scale: Seated Strict Press or Pike Push-Ups

Time Cap: 30min

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 (AMRAP – Rounds and Reps)

20min AMRAP:

6 Alt Front Rack Lunges (135/95)

8 Box Jump Overs (24/20)

16 Pistols

32 DU

*Complete 1 Rope Climb anytime during each round

Cool Down

Metcon (No Measure)

Not for Time:

21-15-9

Cal Bike/Row

Leg Raise to a Post

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:

10-8-6-4-2

Wall Walks

Thrusters (115/80)

—-Rest 3min—-

4 Rounds for Time:

200m Run

15 T2B

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 Shoulder Press – Week 4 (Deload) (5-5-5)

5@35%

5@45%

5@55%

Metcon

Metcon (Time)

Partner WOD:

100 Thrusters (45/35)

100 Flutter Kicks w/ KB (55/45)

100 KB SDHP

100 Box Jump Burpees (24/20)

100 KB SDHP

100 Flutter Kicks w / KB

100 Thrusters

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 (Calories)

5:00 ON / 5:00 OFF

I: 3 Rounds of:

15 Pull Ups

9 Power Cleans (105/75)

Then Max Cal Assault Bike

II: 2 Rounds of:

12 C2B

9 Power Cleans (135/95)

Then Max Cal Assault Bike

III: 9 Muscle Ups

9 Power Cleans (185/130)

Then Max Cal Assault Bike

Village CrossFit – CrossFit

Warm-up

Clean Warm-Up (No Measure)

2 Rounds With an Empty Barbell:

200m Run

7 Deadlifts

7 SDHP

7 Muscle Cleans

7 Power Cleans

7 Squat Cleans

Strength

5-3-1 Hang Squat Snatch – Week 4 (Deload) (5-5-5)

5@35%

5@45%

5@55%

Metcon

Metcon (Time)

8 RFT:

15 Calorie Row

12 Side to Side Leg Lifts Over Rower

9 Lateral Burpees Over Rower

Village CrossFit – CrossFit

Metcon

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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 – Week 3 (Cylce 1)

Warm-Up:

5 @ 36%

5 @ 45%

3 @ 54%

Working Sets:

5 @ 67.5%

3 @ 76.5%

1+ @ 85.5%

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

200m Run

1 Hang Squat Snatch (115/80)

200m Run

2 Hang Squat Snatch

200m Run

3 Hang Squat Snatch

200m Run

….

Continue adding 1 Hang Squat Snatch rep each round until time expires.