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

Hip Thrusters (5 x 8)

5 Sets of 8 Hip Thrusters. Increase weight each set. After each set of hip thrusters, complete 20 Shoot-Throughs
Complete in 25min

Metcon

Metcon (Time)

5 Rounds:

25 DU (2X Single Unders)

10 Single DB Squat Cleans (50/35)

10 Single DB Devil’s Press (50/35)

10 Strict Ring Dips

1 HS Walk (4 posts or 3 Wall Walks)

Time Cap: 20min

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

Strength

Push Press (Work up to a heavy 1 rep.)

Metcon

Metcon (Time)

4 RFT:

400 Meter Run

10 Thrusters (135/95 lbs)

15 Russian Twist w/ Slamball (20/15)

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 – Reps)

5 Rounds:

Min 1: Amrap DU

Min 2: Amrap Box Jumps (24/20)

Min 3: Amrap KBS (35/50)

Min 4: 1 Min Plank Hold

Min 5: Rest

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (PVC) (No Measure)

2 Rounds of:

10 PVC Around the Worlds

10 PVC Pass Throughs

10 PVC OHS

:30s PVC Cow Stretch

:30s PVC Cat Stretch

10 PVC Front Leg Swings (R/L)

10 PVC Back Leg Kicks (R/L)

10 PVC Side to Side Leg Swings (R/L)

Skill/Strength

3 Position Clean Complex (5 x1 working at a moderate weight.)

1 high hang squat clean + 1 hang squat clean + 1 squat clean

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP:

10 Hang Clean (95/65)

10 Burpees

10 Abmat Situp

–2 Min Rest–

5 min AMRAP:

8 Power Clean (95/65)

8 Lateral Burpee

8 V-ups

–2 Min Rest–

5 min AMRAP:

6 Squat Clean (95/65)

6 Bar Facing Burpees

6 T2B

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | HSPU (No Measure)

500m Row

Then 3 Rounds of:

20 Pass-Thrus

15 Empty Barbell FS

10 T2B

5 Strict HSPU

Metcon

Metcon (Time)

55 deadlifts, 225 lb.

55 wall-ball shots, 20-lb. ball to 10-ft. target

55-calorie row

55 handstand push-ups

Cool Down

Tabata Ab Cool Down (No Measure)

0:20 Work / 0:10 Rest – Perform each movement for two sets

Butterfly Sit-Ups

Cross-Overs

In & Outs

Russian Twists

Straight Leg Sit-Ups

Flutter Kicks

Scissor Kicks

Toe Touches

—-

:60 Elbow Plank

:60 Straight Arm Plank

:60 Side Plank (:30L / :30R)

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

Max OHS (5-4-3-3-1-1-1)

Metcon

Metcon (Time)

21-15-9

OHS (from the ground)

Bar MU

OHS Weight increases each round:

M: (21@115/15@135/9@165)

F: (21@85/15@95/9@105)

BMU scale= 2 pull-ups per BMU

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 WOD):

120 Back Squats (95/65)

110 Cal Bike

100 MedBall Situp Toss to a Partner (20/14)

90 Ground to Overhead (95/65)

80 Back Squats (95/65)

70 Cal Bike

60 MedBall Situp Toss to a Partner (20/14)

50 Ground to Overhead (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

:90 x 6 (HHSC + SJ)

Every :90 x 6

2 High Hang Squat Cleans

2 Split Jerks

Metcon

Metcon (Time)

For Time:

50 Thrusters (45/35)

50 Burpees

50 Thrusters

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

Front Squats

Work up to a heavy set of 3. 90% or higher

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

2-4-6-8-10…

Goblet Squats (55/45)

Leg Raises over KB

–2:00–

8 Minute AMRAP

2-4-6-8-10…

KB Lunges

Leg Raise to 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)

3 Rounds for Time:

30 Overhead Squats (95/65)

60 DU

30 T2B

60 DU

3 Rope Climbs*

*Scale: 1 Rope Climb = 2 Rope Getups