Village CrossFit – CrossFit L1/L2

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

Overhead Squats (20min to find 3RM (WU – 5-5-4-4))

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

2-4-6-8-10-12-…

Overhead Squats (95/65)

T2B

—Rest 3mins—-

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

2-4-6-8-10-12-..

Overhead Barbell Lunges (95/65)

Sit-ups

—Rest 3mins—

Metcon (AMRAP – Reps)

4min AMRAP:

20 Strict Press (95/65)

Remaining time: Max effort Lateral Burpees

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Village CrossFit – CrossFit L1/L2

VCF Warm-Up (Line Drills v2) (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

3RM Deadlift

3RM Deadlift then 95% of 3RM for 1 and 90% of 3RM for 1

Metcon (8 Rounds for reps)

8 Rounds of each (20 sec on / 10 sec off)

– Air Squats

– American KBS (55/35)

– Lunges

– Burpees

Score: Total reps for each round.

Village CrossFit – CrossFit L1/L2

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

Strict Press (Work up to a heavy 3RM)

3-3-3-3-3

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 DU

15 Back Squats (135/95)*

30 DU

15 V-Ups

* 2x Single Unders

Village CrossFit – CrossFit L1/L2

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

Misfit Clean Complex

Find 1 Rep Max of the following Complex: Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Metcon (Time)

3 RFT:

2 Ring Muscle-Ups*

4 Clean and Jerks (185/135)

8 HSPU **

16 Cal Row/Bike

* 1 MU = 3 Ring Rows + 3 Dips

** HSPU = Seated DB Strict Press or pike push-ups

Village CrossFit – CrossFit L1/L2

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

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

Squat Snatch (20min to find a 3RM Squat Snatch )

Squat Snatch

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

3 Squat Snatch (155/110)

6 Box Jumps (30/24)

9 2-for-1 Wall Balls (20/14)*

*Scale = 15 Regular WB (20/14) or 9 Heavy WB (30/20)

Village CrossFit – CrossFit L1/L2

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

3RM Backsquat (1 x 3)

20min to find a 3RM backsquat. (WU: 5 – 5 – 5 – 4 – 4)

Metcon (Time)

For Time:

50 Push-Ups

400m Run

40 Pull-Ups

400m Run

30 Ring Dips

400m Run

20 Chest-to-Bar

400m Run

10 Alligator Crawls (4 Posts)

Time Cap: 25min

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

Strength

Power Clean + High Hang Squat Clean + Jerk Complex (WU: 1 – 1 – 1 – 1 – 1 – 1; WS: 1 – 1 – 1)

Build to a heavy Power Clean + High Hang Squat Clean + Jerk; Perform at that weight for 3 sets

Metcon

Metcon (Time)

8 RFT:

200m Run

16 DB Snatch (50/35)

5 Strict Pull-Ups

Village CrossFit – CrossFit L1/L2

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

Bench Press (5 x 3 @ 90% of 1RM)

Metcon (Time)

For Time:

21-15-9-15-21

Wall Balls (20/14)

Burpees

Box Jumps (24/20)

*200m run between each round.

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

Strength

Push Jerk 5×3 (85%-90%)

Complete in 18:00

Metcon

Metcon (Time)

3 Rounds of:

15/12 Calories on Assault Bike (18/15 on Rower)

15 Hang Power Snatch (95#/65#)

Rest 2:00

Then:

50 DU

35 Push Jerk

50 DU

25 Push Press

50 DU

15 Shoulder Press