Village CrossFit – CrossFit L1/L2

Weightlifting

Deadlift (5-5-3-3-1-1+)

Metcon

Metcon (Time)

5 rounds for time of:

15 Deadlifts, 185 lbs

15 Toes To Bars

Village CrossFit – CrossFit L1/L2

Weightlifting

Clean and Jerk (10 minute EMOM)

0-2 3 C&J

3-6 2 C&J

7-10 1 C&J

Build to heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

5 C2B

10 Ring Dips

15 OHS 95/65

Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (No Measure)

9 minute EMOM Alt between each movement:

min 1-3 : work up to 30 sec Hand stand hold

min 4-6 : 2 Negative hand stand descent

min 7-9 : 3 strict HSPU

Metcon

Metcon (Time)

30 Back Squats, 135/85 lbs

50 Slam Balls, 30/20 lbs

70 Kettlebell Swings, 55/35 lbs

Village CrossFit – CrossFit L1/L2

Gymnastics

Metcon (No Measure)

9 minute EMOM Alt between each movement:

1 – 5 Strict Pull-ups

2 – 10 Pull-Ups

3 – 7 C2B

Metcon

Metcon (Time)

40 Wall Balls, 20/14

Run, 400 m

40 Push-ups

Run, 400 m

40 Wall Ball Squat Cleans, 20/14

Run, 400 m

40 Push-ups

Run, 400 m

Village CrossFit – CrossFit L1/L2

don’t practice something until you get it right, do it until you can’t get it wrong.

Warm-up

400m Run or 500m Row

10 Pass-Throughs

10 Thrusters

10 RDLs

Skill

Split Jerk

3-3-3-3-3

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 (155/105)

5 Squat Cleans

5 Front Squats

5 Push Jerks

-rest 2mins-

AMRAP 4 (185/135)

3 Squat Cleans

3 Front Squats

3 Push Jerks

-rest 2mins-

AMRAP 4 (215/155)

1 Squat Cleans

1 Front Squats

1 Push Jerks

Village CrossFit – CrossFit L1/L2

“If you don’t have confidence, you’ll always find a way not to win.”
– Carl Lewis

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

10 Pass-throughs

10 Overhead Squats

10 Good Mornings

10 Snatch-grip Strict Press

Metcon

Metcon (No Measure)

Every 2mins for 15 rounds:

5 Snatch Grip Deadlifts

4 Snatch Pulls

3 Hang Squat Snatches

2 Squat Snatch

1 Overhead Squat
increase weight each rd or every other rd

Village CrossFit – CrossFit L1/L2

“Nobody who ever gave his best regretted it.”
– George Halas

Warm-up

800m Run or 1,000m Row

-not for time-

5 Rounds of Cindy:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Strength

Strict Press

3-3-3-3-3

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12

12 Box Jumps (30/24)

12 Hand Stand Push-Ups

12 Mountain Climbers

Village CrossFit – CrossFit L1/L2

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman

Warm-up

-down and back-

High knees

Butt kicks

Inch Worm

Lunge with a twist

-with a KB-

10 Alt strict presses

10 Goblet squats

10 KBS

X2

Skill

10m EMOM: KB “Bear Complex”

if time remains on the minute, perform burpees until the 30s mark

increase weight every 3 mins if desired

use dumbbells if KBs run out

Metcon

Metcon (Time)

3RFT:

10 Back Squats (185/135)

25 TTR

50 Double Unders
squats can be done off the rack

Village CrossFit – CrossFit L2

Warm-up

Warm-up (No Measure)

Dodge-ball

Losing team punishment:

burpee pull-ups

Metcon

Metcon (AMRAP – Reps)

Team Obstacle Course:

3mins at each station

Yolk Carry

Sled Pull

Sled Push

Box Jump Overs

GHD Back Extensions

HS Walks (dist.:4 Poles)/10 Seated Strict Press/5 HS Wall Walks

C2Bs

Double Wall Balls (14/10)

Assault Bike Cals
One person must always be working. Multiple partners can assist with sled push/pulls/HS walks.

Village CrossFit – CrossFit L1/L2

Strength

Deadlift (3-3-3-3-3)

work up to a heavy 3RM for the day

Metcon

Metcon (Time)

1000m Row

50 Slam Ball Shots (30/20)

50 Single-arm DB OHS (50/35)

50 Russian Twists w/ Slam Ball

800m Run
Choose a spot on the rig that is at 6-12″ above your height