Village CrossFit – CrossFit L1/L2

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

Metcon (Time)

“Zachary”

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-ups

150 Air Squats

*Time Cap: 35min

Village CrossFit – CrossFit L1/L2

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

Back Squat (3, 3, 3, 2, 1, 1, 1, 1, 1)

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

20 Thrusters (75/55)

15 Ring Dips

10 Toes-to-Bar

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

Bench Press (3, 3, 3, 2, 1, 1, 1, 1, 1 )

Metcon (Time)

3 Rounds for Time:

200m Run

10 Shoulder-to-Overhead (185/135)

200m Run

8 Front Squats (185/135)

200m Run

6 Ground-to-Overhead (185/135)

Village CrossFit – CrossFit L1/L2

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

3RM Deadlift

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

Metcon (Time)

3 Rounds for Time:

21 Calorie Row/Bike*

18 Alternating Lunges (135/95)

15 Wall Balls (20/14)

Round 1 – Back Rack

Round 2 – Front Rack

Round 3 – Overhead

* Complete at least one round on the 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

Hang Power Snatch (Reps: 3, 3, 3, 2, 1, 1, 1, 1, 1)

Increase weight every set, then complete all 5 singles same weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

6 Hang Power Clean (95/65)

6 Burpee Box Jumps (24/20)

6 Hang Power Snatch (95/65)

6 Burpee Box Jumps

Village CrossFit – CrossFit L1/L2

Barbell Warm-up (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 (Reps: 3, 3, 3, 2, 1, 1, 1, 1, 1 )

Increase weight every set, then complete all 5 singles same weight.

Metcon (AMRAP – Reps)

Three AMRAP 4

3, 6, 9, 12, 15, 18,..

– Overhead Squat (95/65)

– Toes-to-Bar

Note: Rest 1 min between each AMRAP. Continue where you left off on the next AMRAP.

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

Clean and Jerk (Reps: 3, 3, 3, 2, 1, 1, 1, 1, 1)

Increase weight every set, then complete all 5 singles same weight.

Metcon (Time)

For Time:

100-80-60-40-20 DU*

15-12-9-6-3 Clean &Jerk (135/95)

*Scale = 2x Single Unders

Time Cap: 12min

Village CrossFit – CrossFit L1/L2

DB Warm-Up (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

Push Press (Work up to a 3 rep max)

Metcon (Time)

5 Rounds for Time:

10 Pull-Ups

15 DB Push-Ups (50/35)

20 DB Front Squats(50/35)

Time Cap: 20mim

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

Backsquats

Reps: 4/3/2 (75%/80%/85%)

Reps: 4/3/2 (80%/85%/90%)

Metcon (Time)

Buy-in: 30 Toes-to-Bar

5 RFT:

15 SDHP (95/65)

15 Push Jerk (95/65)

Buy-Out: 30 Toes-to-Bar

Time Cap: 20min

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

Thruster (5X3 @ 80-85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

3 Thrusters (135/95)

6 Burpees

—-Rest 5min—-

6min AMRAP:

3 Hang Squat Snatch (135/95)

6 Burpees