Village CrossFit – CrossFit L1/L2

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)

Partner Wod:

For Time:

3 Rounds:

20 Alt Front Rack DB Lunges (50/35)

30 Push Jerks (95/65)

30 Toes to Bar

-—-60 Cal Row——

2 Rounds:

20 Dumbbell Burpees (50/35)

30 Push Jerks (115/75)

30 Toes to Bar

——60 Cal Row——-

1 Round:

20 DB Man Makers (50/35)

30 Push Jerks (135/95)

30 Toes to Bar

*Man Maker = Push-up + left row + right row + squat clean into a thruster

Village CrossFit – CrossFit L1/L2

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 (AMRAP – Reps)

Part 1:

Every 2min for 10min:

6 Backsquats (155/110) + 10 Romanian DB Deadlifts (50/35)

*Backquats off the rack

Part 2:

7min AMRAP:

15 HR Push-Ups

15 Power Snatches (75/55)

—Rest 3min—-

7min AMRAP:

15 Box Jumps (24/20)

15 Push Press (75/55)

Village CrossFit – CrossFit L1/L2

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 (AMRAP – Rounds and Reps)

17:00 AMRAP

200m Run

5 DB Busters (Burpee to Squat Clean Thruster) (50/35)

10 C2B

15 Ab-Mat Sit-Ups w/ DB

Village CrossFit – CrossFit L1/L2

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)

5 RFT:

400m Run

12 OHS (115/85)

6 Power Snatch

Village CrossFit – CrossFit L1/L2

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 (No Measure)

Every 2:00:

Rounds 1 – 5: 10 Wall Balls (20/14) + 1 Squat Clean (205/140)

Rounds 6 – 9: 10 Wall Balls + 2 Squat Cleans

Rounds 10 – 12: 10 Wall Balls + 3 Squat Cleans

Rounds 13 – 14: 10 Wall Balls + 4 Squat Cleans

Round 15: 10 Wall Balls + 5 Squat Cleans

Village CrossFit – CrossFit L1/L2

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)

5 RFT:

200m Run

35 Double Unders

7 HSPU

5 Hang Power Clean and Jerks (155/110)

Village CrossFit – CrossFit L1/L2

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)

2 Rounds of:

3 Muscle-Ups

6 Thrusters (115/85)

— Rest 3 Minutes —

2 Rounds of:

3 Muscle-Ups

6 Thrusters

9 Lateral Burpees

— Rest 3 Minutes —

2 Rounds of:

3 Muscle-Ups

6 Thrusters

9 Lateral Burpees

12 T2B

Village CrossFit – CrossFit L1/L2

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)

Partner Wod: Chipper

For Time:

100 Cal Bike/Row

100 Leg Raises w/ Plate (45/35)

800m Run

80 Bumper Plate Ground to Overhead (45/35)

60 DB Renegade Row (50/35)

60 Wall Balls (20/14)

40 D-Ball Over double stacked boxes (100/80)(24″)

40 HSPU

20 Burpee Box Jump Over (20/14)

20 Devils Press (50/35)

Village CrossFit – CrossFit L1/L2

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:

50 Overhead Squats (95/65)

40 Hang Power Cleans (95/65)

30 Back Rack Lunges (95/65)

20 Shoulder-To-Overhead (95/65)

10 Clusters (95/65)

20 Shoulders-to-Overhead (95/65)

30 Back Rack Lunges (95/65)

40 Hang Power Cleans (95/65)

50 Overhead Squats (95/65)

*Complete 2 Bar Muscle after each movements. Scale: 4 Ring Rows and 4 Ring Dips

Village CrossFit – CrossFit L1/L2

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:

5 Rounds

10 American KBS (70/55)

10 T2B

10 Pistols

—Rest 2min—

5 Rounds

10 Slam Balls (30/20)

10 Box Jump Overs (20/14)

10 KB SDHP (70/55)