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

5-3-1 Bench Press Strength Program – Week 1

Warm-up before going into working sets.

Working Set:

1×5 (58.5%)

1×5 (67.5%)

1×5+ (78.5%)*

*Complete max reps you can manage after 5 reps with that weight

Metcon

Metcon (Time)

For Time:

18-12-6-12-18 Burpees

9-6-3-6-9 Squat Cleans (185/135)

3-2-1-2-3 Ring Muscle-ups

Time Cap: 20min

* Scale:

3 RMU = 3 Ring Rows + 30sec Ring Hold

2 RMU = 2 Ring Rows + 20sec Ring Hold

1 RMU = 1 Ring Rows + 10sec Ring Hold

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad-ish

3 Rounds for Total Reps in 17mins:

1 Min Russian KBS (55/35)

1 Min Sumo Deadlift High-Pulls (75/55)

1 Min DU (scale: Single Unders)

1 Min Shoulder-to-Overhead (75/55)

1 Min Mountain Climbers

1 Min Rest

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Line Drills v2) (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

Metcon

Metcon (Time)

2 Rounds for Time:

200m Run

20 Back Squats (135/95)*

200m Run

20 Back Rack Alt Lunges (135/95)*

200m Run

20 Front Squats (135/95)*

100 AbMat Sit-up

*To be done off the rack.

Village CrossFit – CrossFit

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

Metcon (Time)

For Time:

50 Air Squats

30 Push-Ups

10 Power Snatches (155/110)

—-Rest 2mins——

50 Wall Balls (20/14)

30 Ring Dips

10 Hang Squat Snatch (155/110)

—-Rest 2mins——

50 Box Jumps (24/20)

30 Toes-to-Bar

10 Squat Snatches (155/110)

Time Cap: 35min

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

5-3-1 Deadlift Strength Program – Week 1

Warm-up before going into working sets.

Working Set:

1×5 (65%)

1×5 (75%)

1×5+ (85%)*

*Complete max reps you can manage after 5 reps with that weight

Metcon

Metcon (Time)

4 Rounds for Time:

12 Cal Row

10 Pull-Ups

8 Hang Power Cleans (115/80)

6 Push Press (115/80)

Rest 1min

Village CrossFit – CrossFit

Metcon

Metcon (Time)

Partner Workout:

Buy-In: 400m Run

Complete 400 Weighted Jumping Squats (75/45)

*Each time you switch partners, perform 10 Abmat SitUps

Cash-Out: 400m Run

Village CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

Then 3 Rounds of:

5 Strict Pull Ups

10 Push Ups

15 Air-Squats

Strength

1RM Bench Press (WU: 5-5-5-5; WS: 2-2-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

6 Thrusters (95/65)

8 OHS

10 T2B

200m Run

Village CrossFit – CrossFit

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

Metcon (Time)

21 – 15 – 9 – 15 – 21

Double KB Front Rack Lunges (55/45)

Box Jumps

*Accumulate 30sec L-sit Hold Between Sets (From Pull-Up Bar or Rings)

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

Metcon

Metcon (Time)

3 Rounds of:

16 Shoulder Press (85/60)

16 Lateral Burpees

2 Rounds of:

16 Push Press (115/80)

16 Lateral Burpees

1 Round of:

16 Push Jerk (155/105)

16 Lateral Burpees

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | DB (with light DB) (No Measure)

3 Rounds of:

10 Calorie Row

10 Single-Arm DB Strict Press (10 each arm)

10 DB Front squat

EMOTM

Metcon (No Measure)

E2MOTM x 5

7 C2B Pull-Ups

14 Alt DB Snatch (50/35)

1 Suicide Run

Metcon

Metcon (AMRAP – Reps)

7 Rounds of 1:30 ON / 0:30 OFF

30 DU

5 Strict HSPU

AMRAP Pistols in remaining time