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
Hatch Program Week 9 Day 2 – Back Squat / Front Squat
Back Squat Working Sets:
1×5 (65%)
1×5 (75%)
1×5 (75%)
1×5 (75%)
Front Squat Working Sets:
1×5 (65%)
1×5 (65%)
1×5 (65%)
1×5 (65%)
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Crossfit Games Open 21.1 Equipment Free (Ages 16-54) (Time)
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Equipment Free (Ages 16-54) click here
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