Village CrossFit – CrossFit L1/L2

Barbell Warm-up (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

Overhead Squats (4-3-3-2-2)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

200m Run

7 OHS (95/65)

7 T2B

7 Burpees

Village CrossFit – CrossFit L2

Metcon (No Measure)

Teams of …

Buy in – 200m farmer’s carry 70/55 KB each

200 Pull Ups

200 Power Snatch (95#/65#)

200 Burpees Step Up with KB

200 Overhead Lunges

200 Push Up

200 Deadlift

Buy out – 200m farmer’s carry 70/55 KB each

Village CrossFit – CrossFit L1/L2

Metcon (Time)

Baseline:

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-ups

Clean and Jerk ( 4 x 3 )

Metcon (AMRAP – Reps)

Death by Clean & Jerk:

Min 1: 1 C&J (135/95)

Min 2: 2 C&J (135/95)

Min 3: 3 C&J (135/95)

Min 4: 4 C&J (135/95)

.

.

Min X: X C&J (Go until you can’t make all the reps for that min.)

Note: Goal is to make at least min 8-10 so scale weight accordingly. ~50% of 1RM C&J.

Village CrossFit – CrossFit L1/L2

Line Drills (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)

Power Snatch (5×3 (Touch and Go, increase weight for each set))

Metcon (AMRAP – Reps)

3 Rounds, Max Effort

1 min: American KBS (55/35)

1 min: Burpees

1 min: KB Snatches (55/35)

1 min: Cal Row

1 min: REST

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strict Press (5×3 (60%, 65%, 70%, 75%, 75%))

Strict Press

Metcon (Time)

3RFT:

27 Pull-Ups

21 Front Squats (75/55)

15 Strict Press (75/55)

Metcon (Time)

3RFT:

27 Pull-Ups

21 Front Squats (75/55)

15 Strict Press (75/55)

Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Box Jump (Distance)

Max height box jump

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

25 Back Rack Lunges (95/65)

20 Russian Twists w/ slam ball (20/15)

15 Box Jumps (24/20)

10 Barbell Roll-Out

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (4 x 5 (60%, 70%, 75%, 75%))

Metcon (Time)

“Wodapalooza (INTMD Wod 5)”

For Time:

30 Back Squat (115/85)*

30 T2B

30 Back Squat (115/85)

30 HSPU**

30 Back Squat (115/85)

15/10 Ring Muscle-Ups***

* Back Squat off the rack

** Scale 2 HSPU = 1 Wall Walks

*** Scale 1 MU = 2 Ring Row + 2 Ring Dip

Village CrossFit – CrossFit L1/L2

DB Warm-Up (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

Bench Press (4 x 3 )

Metcon (Time)

For Time:

400m Run

20 DB Thrusters (50/35)

30/20 Cal Row or Bike

20 DB Man Maker (50/35) *

30/20 Cal Row or Bike

20 DB Thrusters (50/35)

400m Run

* Man Maker = Push-up, left row, right row, squat clean into thruster

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Snatch Balance + Overhead Squat

1 Snatch Balance + 1 Overhead Squat

Work-up to a heavy 1 rep complex

Metcon (Time)

For Time:

15 * 12 * 9 *

OHS (95/65)

Slam Balls (30/20)

-— 40 Pistols —-

9 * 12 * 15 *

Snatch Balance (95/65)

Slam Balls (30/20)

Complete 1 Rope Climb for every * shown.

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (Work up to a heavy 1 Rep )

Metcon (Time)

Buy-in: 800m Run

3 RFT:

5 Strict HSPU

15 Deadlifts (155/105)

10 Ring Push-Ups

10 Deadlifts (155/105)

15 HR Push-Ups

5 Deadlifts (155/105)

Cash-Out: 400m Run