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

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (No Measure)

Every 5mins x 5 Sets

30 DU (Scale: 60 Singles)

6 Burpees

8 T2B

250m Row

8 T2B

6 Burpees

30 DU*

RX+ = 500m Row

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)

Strength

Bear Complex (Work up to a heavy bear complex )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

6 Rounds for Time:

200m Run

10 Pull-Ups

10 Back Squats (155/105)*

*From the Ground

Time Cap: 25min

Village CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Snatch Balance + Overhead Squat

1 Snatch Balance + 1 Overhead Squat

Work-up to a heavy 1 rep complex

Metcon

Metcon (AMRAP – Rounds and Reps)

25min AMRAP:

10 Cal Bike/Row

8 Power Snatch (115/75)

6 Box Jumps (30/24)

4 Muscle-Ups*

*Scale: 1 MU = 2 Ring Row + 2 Ring Dips

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

Deadlift – 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

3 Rounds for Time:

50 DU*

21 Wall Balls (20/14)

15 Deadlifts (225/155)

12 HSPU

*Scale: 2X Single Unders

Village CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

100 Box Jump Over (24/20)

50 T2B

80 DB Push Press (50/35)

50 Flutter Kicks (Per Leg)

60 Jumping Lunges

50 Russian Twists (Per Side)

40 Renegade Rows w/ Push Up

50 Leg Raises (Seated on Box)

20 DB Jumping Squats

50 Straight Leg Sit Ups

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)

400m Run

—

50-40-30-20-10

KB SDHP

AbMat Sit-ups

KB Lunges (55/45)

—

400m Run

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

EMOTM

Metcon (No Measure)

10min EMOM:

4 Deadlift + 3 Hang Squat Cleans + 2 Front Squats + 1 Shoulder-to-Overhead (135/95)

Metcon

Metcon (AMRAP – Rounds and Reps)

24min AMRAP (Partner WOD):

30 Cal Bike

30 Pull-Ups

30 HR Push-Ups

30 Russian KBS (55/35)

2 Alligator Crawl *

*1 Alligstor Crawl = 4 posts

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

Clean and Jerk

Find a Heavy 1-rep Clean and Jerk

Metcon

Metcon (Time)

For Time:

20 Clean & Jerks (135/95)

400m Run

4 Rope Climbs

400m Run

25 Barbell Roll-Outs

400m Run

4 Rope Climbs

400m Run

20 Clean & Jerks (135/95)

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:

10-9-8-7-6-5-4-3-2-1

Box Step-Ups w/ Barbell on back (20in for All)(75/55)

20-18-16-14-12-10-8-6-4-2.

Ring Dips

30-27-24-21-18-15-12-9-6-3

Barbell Complex (Left Lunge + Right Lunge + Back Squat = 1Rep) (75/55)

*Alternate between rounds 20 in-and-outs and 20 Russian Twists (Start with In-and-Outs and should end with Russian Twists)

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

Pause Back Squats 5 sets of 3 @ 55-65%

Pause at parallel/bottom of the squat for 3 seconds, then explode up

Metcon

Metcon (Time)

3 Rounds for Time:

500m Row

20 HSPU

15 Burpee Pull-Ups

10 Power Snatch (135/95)