Village CrossFit – CrossFit

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

Metcon (Weight)

5 x 3 Squat Clean Thruster

*build to a heavy set of 3 reps; must be TNG

Metcon

Metcon (AMRAP – Reps)

5:00 to Complete:

40/30 Cal Row

20 Power Cleans (185/130)

— Rest 5:00 —

Repeat

Village CrossFit – CrossFit

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

Metcon (Weight)

Hang Power Snatch + Low Hang Squat Snatch

2 x 2+2

2 x 1+2

2 x 1+1

2 x 1+1

Metcon

Metcon (No Measure)

18:00 EMOM

Min 1: 16 Wall Balls (20/14)

Min 2: 14 Alt DB Snatches (50/35)

Min 3: 4 Pole Handstand Walk (Sub: 3 Wall Walks or 30s of Attempts)

Village CrossFit – CrossFit

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

Metcon

Metcon (Time)

For Time:

50 Back Squats (165/115)*

10 HSPU**

100m Uneven Farmers Carry (KB/DB)(70/50)(55/35)

30 Back Squats

20 HSPU

100m Uneven Farmers Carry (KB/DB)

10 Back Squats

30 HSPU

100m Uneven Farmers Carry (KB/DB)

*Done off the rack

**Pike Push-Ups

RX+ (185/135)

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

Skill/Strength

Metcon (No Measure)

20min to work on a strength or skill.

Metcon

Metcon (Time)

4 Rounds for Time:

20 Wall Balls (20/14)

10 T2B

20 Pistols

10 American KBS (70/55)

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 (Time)

For Time:

10 Rounds:

3 Burpees

2 Hang Squat Cleans (165/115)

1 Ring MU*

—-Rest 2min—-

10 Rounds:

3 Burpees

2 Thrusters (165/115)

1 Ring MU

—-Rest 2min—-

10 Rounds:

3 Burpees

2 Push Jerks (165/115)

1 Ring MU

*2 Ring Row + 2 Ring Dips = 1 RMU
40:00 CAP

Village CrossFit – CrossFit L1/L2

Warm-up

Metcon

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 (Time)

5 Rounds for Time:

8 Cal Row/Bike

8 Clean and Jerk (135/95)

8 Barbell Leg Raises

8 Box Jumps (30/24)

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

Metcon (Weight)

15:00 to Build to a 2RM Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

1000m Row

15 Front Squats (185/135)

15 C2B

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)

8min EMOM

3 Hang Power Snatch (65-75%)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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

Metcon (No Measure)

Front Squat

3×10 (65%)

2×5 (75%)

1×3 (80%)

Metcon

Metcon (AMRAP – Reps)

13min AMRAP

2 Pogo Burpees

2 SDHP (95/65)

*Add 2 reps per 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

Metcon (No Measure)

Strict Press

10 @ 35%

10 @ 45%

10 @ 55%

5 @ 65%

5 @ 75%

Max reps @ 85%

Metcon

Metcon (Time)

10 RFT:

5 Thrusters (115/75)

8 Russian KBS (70/55)

100m Run