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)

EMOTM

Metcon (No Measure)

EMOM 12min:

Odd min: 50 DU or 100 Singles

Even min: 10 Wall Balls (20/14)

Metcon

Metcon (Time)

For Time:

21-15-9

Cal Bike

T2B

Note: Have half the class start on the EMOM and the other half on the wod. Once everyone is done, rest 5mim and switch.

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

Strength

Hatch – Jerk (Week 2)

1×10 (60%)

1×8 (70%)

1×8 (75%)

1×8 (80%)

Metcon

Metcon (Time)

For Time:

18-14-10

Single DB Box Step-Ups (50/35)(20″ box for everyone)

Cal Row

—-Rest 1 min—-

14-10-6

DB Snatch (50/35)

Cal Row

—-Rest 1 min—-

10-6-2

DB Devil Press (50/35)

Cal Row

Time Cap: 20min

Village CrossFit – CrossFit L1/L2

Warm-up

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

Metcon

Metcon (Time)

Santiago (Hero Partner WOD):

7 RFT:

18 DB Hang Squat Cleans (35/25)

18 Pull-Ups

10 Power Cleans (135/95)

10 HSPU

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

Hatch – Front Squat (Week 2)

1×10 (60%)

1×8 (70%)

1×8 (75%)

1×8 (80%)

Metcon

Metcon (Time)

For Time:

50 S2OH (95/65)

50 AbMat Sit-Ups

50 OHS (95/65)

50 Burpees

50 Thrusters (95/65)

Time Cap: 20min

Village CrossFit – CrossFit L1/L2

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

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

Deadlift

1×10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

8 Hang Power Cleans (115/85)

10 Lateral Burpees over Bar

Village CrossFit – CrossFit L1/L2

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

Hatch – Jerks (Week 1)

1×10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (Time)

For Time:

9-7-5-3

Full Snatch (135/95)

18-14-10-6

Ring Dips

27-21-15-9

Wall Balls (20/14)

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

400m Run

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (Time)

For Time (Partner):

75 Cal Row/Bike

60 Back Squats (95/65)

45 T2B

30 HSPU*

15 Ring Muscle-Ups**

30 HSPU

45 T2B

60 Back Squats (95/65)

75 Cal Row/Bike

*Scale: Pike Push-Ups or seated strict press

**Scale: 1 Burpee Pull-Up = 1RMU

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

Strength

Hatch – Front Squat (Week 1)

1×10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (4 Rounds for reps)

4 Rounds of:

AMRAP 4min:

-200m Run

-with remaining time, complete AMRAP of:

3 DBall Over the Shoulder (100/80)

5 DB Push Press (50/35)

7 Goblet Squat with DB (50/35)

-Rest 90 sec between each AMRAP

Village CrossFit – CrossFit L1/L2

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes