Village CrossFit – CrossFit L1/L2

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

Skill

Snatch (5-5-3-3-3)

Metcon

Metcon (Time)

15-10-5

Full Snatch (135/95)

Deficit HSPU

* HSPU Standard is 35+25 plate with abmat

Village CrossFit – CrossFit L1/L2

Warm-up

Line Drills (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 (5-5-5-3-3-3-3-3)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Skill

Rope Climb

Metcon

Metcon (Time)

For time:

100 Air squats

15-ft. rope climb, 4 ascents

75 Air squats

15-ft. rope climb, 3 ascents

50 Air squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

800 M run

Coaches choice

Strength

Bench Press (5-5-5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM:

Even Min- 10 Wall Ball

Odd Min-10 Pullup

*Score is completed rds

Village CrossFit – CrossFit L1/L2

Warm-up

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (Time)

Wednesday

50 Burpee

25 DB Hang Power Clean (50/35)

50 T2B

25 DB Jerk

50 DU

25 DB Front Squat

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

3 RFT:

20 Shoulder pass

100m Run

10 knee ups

10 Wall Balls

Skill

Thruster (warmup then 5-5-5)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

4RFT

15 Air Squats

20 Double Unders

10 Walking Lunges

4 Inch Worms

Strength

Deadlift (5-5-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP:

1 Ring MU

1 DL (225/155)

2 Ring MU

2 DL

3 Ring MU

3 DL

4 Ring MU

4 DL

5…

5…

*Reps keep increasing Until Time.

Scale = 4 Ring dips per MU

Village CrossFit – CrossFit L1/L2

Warm-up (No Measure)

Complete 3 rounds:

20 Double Unders

15 Butterfly Sit Ups

20 PVC Pass Throughs

10 Cal Row/100m Run

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

15-12-9-6-3

OHS 115/80

Box Jump Over (open standard)

Village CrossFit – CrossFit L1/L2

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Push Jerk (5-5-3-3-1-1)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 Push Jerk 155/105

20 pull ups

10 Cal Bike

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Sumo Deadlift (3-3-3-3-3)

Metcon (Time)

For time:

500 m row

50 Farmers hold lunges 55/35 DB/KB

25 Burpees

50 lunges 55/35 DB/KB

25 burpees

500m row

*2 DB/KB on Lunge. Lunges with weights held farmer carry style

RX+ 70kb/55kb