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

Hatch Program – Back Squat (Week 1)

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (Time)

30:00 to Complete:

1 Mile Run

100 Bumper Burpees (45/35)

1 Mile Run
*Start second mile at 20:00 mark

Village CrossFit – CrossFit

EMOTM

Metcon (No Measure)

EMOTM 8:00

3 Deadlifts (135/95)

2 Hang Power Cleans

1 Push Jerk

2 Hang Power Cleans

3 Deadlifts

Metcon

Metcon (AMRAP – Reps)

AMRAP 20:00

P1: 15 Cal Bike + 20 T2B

P2: Max Wall Balls

*Switch Every Round

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

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

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:

50 Cal Row

50 Burpees

40 AbMat Sit-Ups

40 DBs Renegade Row (50/35s)

30 DBs RDL (50/35s)

30 DBs Hang Power Cleans (50/35)

20 DB Side Bends (20 for each side) (50/35)

20 DBs Push Press (50/35s)

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

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

40 DU

20 Wall Balls (20/14)

10 Ring MU*

5 Bear Complex (115/80)

*Scale: strict Pull-Ups or Burpee Pull-ups

Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Back Push Press

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)

5 Rounds for Time:

400m Run

15 American KBS (55/35)

15 T2B

30 reps of “X”

Round 1: Push-ups

Round 2: KB Globet Squat (55/35)

Round 3: KB SDHP (55/35)

Round 4: Jumping Alt Lunges

Round 5: Ring Dips

Time Cap: 35min

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 (No Measure)

Every 5min x 4 rounds:

Round 1:

21 HSPU

15 Power Snatches (95/65)

9 Burpee Box Jump Overs (24/20)

—-Rest 1min——

Round 2:

21 Cal Row/Bike

15 Thrusters (95/65)

9 Burpee Box Jumps Overs (24/20)

——Rest 1min——

Round 3:

21 Pull-Ups

15 Clean and Jerks (95/65)

9 Burpees Box Jump Overs (24/20)

——Rest 1min——

Round 4:

21 Cal Row/Bike

15 OHS (95/65)

9 Burpee Box Jump Overs (24/20)

Not an AMRAP. It should be a sprint each round.

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

Metcon

Metcon (Time)

50-40-30-20-10:

Back Rack Reverse Lunges (75/55)

AbMat Sit-ups

Calorie Row

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

Metcon (Weight)

20:00 to Find a Heavy Set of 10 Front Squats

Metcon

Metcon (Time)

For Time:

10 Squat Cleans + 1 Push Jerk (155/105)

9 Squat Cleans + 2 Push Jerks

8 Squat Cleans + 3 Push Jerks

7 Squat Cleans + 4 Push Jerks

6 Squat Cleans + 5 Push Jerks

5 Squat Cleans + 6 Push Jerks

4 Squat Cleans + 7 Push Jerks

3 Squat Cleans + 8 Push Jerks

2 Squat Cleans + 9 Push Jerks

1 Squat Clean + 10 Push Jerks
19:00 CAP

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)

For Time:

45 Wall Balls (20/14)

30 Toes to Bar

15 Burpee Box Jumps (30/24)

3 Deadlifts (375/265)

30 Wall Balls (20/14)

20 Toes to Bar

10 Burpee Box Jumps (30/24)

2 Deadlifts

15 Wall Balls (20/14)

10 Toes to Bar

5 Burpee Box Jumps (30/24)

1 Deadlift