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

Strength

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (6 Rounds for reps)

At 0:00 – Every 3:00 for 3 sets:

200m Run

1 Rope Climb

3 Clean and Jerk (185/135)

At 12:00 – Every 3:00 for 3 sets:

30 Double Unders

15 Box Jumps (24/20)

15 Wall Balls (20/14)

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

Hang Power Clean (3 – 3 – 3 – 3 (Increase weight for each set))

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

5 Hang Power Clean (95/65)

7 SDHP (95/65)

10/8 Cal Row

EMOTM

Metcon (No Measure)

12min EMOM

Min 1: 15 AbMat Sit-ups

Min 2: 20 Russian Twist w/ WB (20/14)

Min 3: 40 Sec Plank

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 Program – Back Squat (Week 2)

Warm-up before you get into your working sets.

Working Sets (% based on 1RM):

1×10 (60%)

1×8 (65%)

1×6 (70%)

1×6 (75%)

1×6 (80%)

Metcon

Metcon (Time)

For Time:

20 DB Snatches (50/35)

1 Alligator Crawl *

20 DB Burpees (50/35)

1 Alligator Crawl

20 DB Thrusters (50/35)

1 Alligator Crawl

20 Devil Press (50/35)

1 Alligator Crawl

Note: 1 Alligator Crawl = 4 posts

*Scale: 1 Alligator Crawl = 30 Mountsin Climbers

Time Cap: 18min

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)

Warm-up (No Measure)

No strength or skill today due to long WOD. Once warm-up is done, have class get equipment and warm-up on movements.

Metcon

Metcon (Time)

Zachary Tellier (Hero Wod)

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

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 Program – Strict Press (Week 2)

Warm-up before you get into your working sets.

Working Sets (% based on 1RM):

1×10 (60%)

1×8 (65%)

1×6 (70%)

1×6 (75%)

1×6 (80%)

Metcon

Metcon (Time)

For Time:

400m Run

21 OHS (135/95)

21 HSPU*

400m Run

15 Back Squats (135/95)

15 HSPU

400m Run

9 Front Squats (135/95)

9 HSPU

Time Cap: 20min

* Scale for HSPU = Pike Push-Ups

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

Make-Up Strength or Skill Session (30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (Time)

For Time:

10 * 8 * 6 * 4 * 2 Hang Power Snatches (95/65)

* 30 DU after each round.

—Directly into—

2 * 4 * 6 * 8 * 10 Thrusters (95/65)

* 30 DU after each round.

Scale: DU = 2X Single Unders

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

Strength

Barbell Complex

Find max weight for complex

1 Power Clean + 1 Front Squat + Push Jerk

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

Buy-in: 800m run (If it rains, 1000m Row)

20 Snatch Grip Deadlifts (155/110)

20 Box Jumps (24/20)

20 T2B

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 Program – Back Squat (Week 1)

Warm-up before you get into your working sets.

Working Sets (% based on 1RM):

1X10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (Time)

For Time:

5 Rounds of Nate

—Rest 1min—

50 Push Press (75/55)

1 Round of Nate:

2 Ring Muscle-Ups (Scale: 2 Burpee Pull-Up)

4 HSPU (Scale: 1 Wall Walk)

8 America KBS (70/55)

Time Cap: 16min

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

Metcon (No Measure)

No strength or skill today due to long EMOM. Once warm-up is done, have class get equipment for the EMOM, warm-up on movements, and start.

EMOTM

Metcon (AMRAP – Rounds)

30min EMOM:

Min 1-10: 12/10 Cal Row or Bike

Rest 2min

Min 11-20: 10 Wall Balls (20/14)

Rest 2min

Min 21-30: 10 Burpees

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 Program – Strict Press (Week 1)

Warm-up before you get into your working sets.

Working Sets (% based on 1RM):

1X10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (Time)

4 Rounds for Time:

30 Air Squats

10 Ring Dips

8-6-4-2 (Squat Cleans)

(Rd1: 155/110, Rd2: 185/135, Rd3: 215/150, Rd4: 245/170)