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 – 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

For Time:

Buy-In:

400m Run

25 Wall Balls (20/14)

5-4-3-2-1

Bear Complex (155/110)*

Ring Muscle-Ups **

Buy-Out:

25 Wall Balls (20/14)

400m Run

* Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Back Push Press

** Scale: 1 MU = 3 Ring Rows + 3 Ring Dips

Time Cap: 20min

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Strength

Back Squat: 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

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)

Strength

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (Time)

For Time:

150 DU

25 Russian KBS (70/55)

1000m Row

50 Box Jumps Over (24/20)

1000m Row

25 Russian KBS (70/55)

150 DU

Note: Have some people start with rowing first in place of DU and switch to DU when rowing is called for to ensure sufficient rowers are available.

Village CrossFit – CrossFit L1/L2

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Shoulder Press: 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (Time)

For Time:

400m Run

30 OHS (115/85)

400m Run

20 Snatch Balance (115/85)

400m Run

10 Squat Snatch (115/85)

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 (No Measure)

Clean and Jerk

EMOTM 10 Minutes:

3 Clean and Jerks (135/95)

6 Lateral Burpees Over Bar

Metcon

Metcon (Time)

For Time:

15 Wall Balls (20/14)

15 Ring Dips

15 AbMat Sit-up w/ Plate (45/35)

…Then 13 of all movements

…Then 11 of all movements

…Then 9 of all movements

…All the way down to 1.

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

Strength

Deadlift

5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

3 Hang Squat Cleans (185/135)

5 Pull-Ups

7 Push-ups

Add 2 reps to each movement after each round.

Village CrossFit – CrossFit L2

Metcon (Time)

Partner Wod

For Time:

100 Wall Balls

800m Run

60 Clean (135/95)

100 Cal Bike/Row

800m run

60 Snatches (135/95)

100 AbMat Sit-ups

800m Run

60 Burpees

Village CrossFit – CrossFit L1/L2

Metcon (Time)

Partner Wod

For Time:

100 Wall Balls

800m Run

60 Med Ball Clean (20/14)

100 Cal Bike/Row

800m run

60 DB Snatches (50/35)

100 AbMat Sit-ups

800m Run

60 Burpees

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

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Village CrossFit – CrossFit L1/L2

VCF Warm-Up | HSPU (No Measure)

500m Row

Then 3 Rounds of:

20 Pass-Thrus

15 Empty Barbell FS

10 T2B

5 Strict HSPU

5×3: Push Jerks (5×3)

Work up to a heavy set of 3. Around 90% then stay at that weight for all 5 sets

FT: Metcon (Time)

100 Double unders/200 singles

5 Clean (power) and Jerk 185/135

75 Double unders/150 Single

5 Clean (power) and Jerk 165/125

50 Double unders/100 singles

5 Clean (power) 155/115