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

5-3-1 Shoulder Press Strength Program – Week 12 (Cycle 3) (Deload)

Add 10lbs to your 1 RM

5@35%

5@45%

5@55%

Metcon

Metcon (Time)

For Time:

3 Rounds of:

40 DU (Scale: 80 Singles)

10 Clean and Jerks (135/95)

—–Rest 2min——

3 Rounds of:

10 Box Jump Overs (24/20)

10 Snatches (135/95)

Time Cap: 25min

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)

30 Wall Balls (20/14)

400m Run

25 Wall Balls (20/14)

400m Run

20 Wall Balls (20/14)

Time Cap: 10min

——-Rest 2min——-

Every 4mins x 4 Sets

3 DBs Devils Press (50/35)

6 DBs Burpees (50/35)

9 Single DB Goblet Squats (50/35)

12 DBs Poor Man’s Bench (50/35)

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)

21-15-9

Cal Bike/Row

Deadlifts (135/95)

——Run 400m——

21-15-9

Cal Bike/Row

Hang Power Clean (135/95)

——Run 400m——

21-15-9

Cal Bike/Row

Shoulder to Overhead (135/95)

Ladies, subtract 3 cal from bike/row only.

Time Cap: 40min

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)

Metcon

Metcon (Time)

For Time:

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

Overhead Squats (75/55)

Burpees

Pull-Ups

Time Cap: 32min

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

5-3-1 Hang Squat Clean – Week 12 (Cycle 3) – Deload

Add 10lb to your 1RM

5@35%

5@45%

5@55%

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

6 DB Thrusters (50/35)

10 Leg Raises to Post

8 HSPU

30 DU (2x Single Unders)

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 – Rounds and Reps)

40min AMRAP (Partner WOD):

100 DU (Scale: 200 Singles)

1000m Row

100 DU

10 Rounds of “The Chief”

1 Round of Chief:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

Split reps/rounds equally.

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

5-3-1 Strict Press – Week 3

Warm-Up:

5 @ 36%

5 @ 45%

3 @ 54%

Working Sets:

5 @ 67.5%

3 @ 76.5%

1+ @ 85.5%

Metcon

Metcon (Time)

10 RFT:

2 Squat Cleans (185/130)

10 Abmat Sit-Ups

20 Lateral Jumps

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 (AMRAP – Reps)

24 Minute AMRAP

2 – 4 – 6 – 8 – 10…

Squat Snatches (165/115)

*After each round:

300m Row

2 Ring Muscle-Ups
Ring MU Sub: 8 Ring Rows

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | Row + Sit-Ups (No Measure)

3 Rounds:

200m Row

20 Ab-Mat Sit-Ups w/ Medball

Metcon

Metcon (Time)

3 Rounds of:

200 Meter Run

25 Wallballs (20/14)

3 Rounds:

200 Meter Run

20 KB SDHP (70/55)

3 Rounds:

200 Meter Run

15 D-Ball Over Shoulder (100/80)

Time Cap: 35min

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 (AMRAP – Rounds and Reps)

8 Minute AMRAP

12 T2B

10 Calorie Row

– Rest 2 Minutes –

8 Minute AMRAP

12 Burpees

10 Calorie Row

– Rest 2 Minutes –

8 Minute AMRAP

12 American KB Swings (55/35)

Max Unbroken Double Unders
Complete in any order