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

Push Press (5 x 2 @ 90%)

Gymnastics EMOM12

Min 1. 15s L sit hold – either on boxes or hanging from rig

Min 2. 30s Handstand Hold

Min 3. 40s Elbow Plank

Min 4. 20s Hollow Hold

repeat x3

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

3 Ring Muscle-Ups*

9 HSPU

15 Box Jumps (24/20)

* Scale: 2 ring row + 2 ring dips = 1 MU

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

Power Clean (2×3@80%, 2×3@85%, 1×3@90%)

Metcon (Time)

7 RFT:

5 Power Cleans (185/135)

15 Front Squats with Slam Balls (30/20)

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

Back Squat (5 x 5 @ 75-80%)

Metcon (Time)

5 RFT:

3 Ring Muscle-Ups *

6 Strict Press (115/80)**

9 Back Squats (115/80)**

12 Cal Row or Bike

*Scale: 2 Ring Rows + 2 Ring Dip = 1 Ring Muscle-Ups

**From the ground

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

Deadlift (5 x 5 @ 75-80%)

Metcon (Time)

For Time:

20 Burpees

30 OH Lunges (95/65)

20 Burpees

30 Front Rack Lunges (95/65)

20 Burpees

30 Back Rack Lunges (95/65)

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

Bench Press (5 x 5 @ 75-80%)

Metcon (Time)

5RFT:

15 Hang Power Snatch (75/55)

10 Ring Dips

Village CrossFit – CrossFit L1/L2

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Overhead Squat (5 x 5 @75-80%)

Metcon (AMRAP – Reps)

16min AMRAP:

Buy-in: 1 Mile Run

3, 6, 9, 12, 15,…

– T2B

– OHS (115/80)

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

Clean and Jerk (5 x 3@ 85%)

Metcon (Time)

For Time:

9 Power Clean (185/135)

9 Front Squats (185/135)

9 Push Jerks (185/135)

27 V-Ups

6 Power Clean

6 Front Squats

6 Push Jerks

18 V-Ups

3 Power Clean

3 Front Squats

3 Push Jerks

9 V-Ups

RX+ 205/145

Village CrossFit – CrossFit L1/L2

Warm-up

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

Gymnastics

Metcon (No Measure)

12 min EMOM:

1 jumping pull up with a 10 sec descent. For every sec faster than 10 secs will equal 1 burpee.

Ex. the descent took 6 secs, then 4 burpees are owed

Metcon

Metcon (Time)

21-15-9

Alt. Dumbbell Snatch, 50/35 lbs

Bar Muscle-up

Village CrossFit – CrossFit L1/L2

Warm-up

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

Weightlifting

Deadlift (5-1-5-1-5-1)

5 Repetitions @ 80%

1 Repetition @ 86%

5 Repetitions @ 83%

1 Repetition @ 89%

5 Repetitions @ 86%

1 Repetition @ 92%

Metcon

Metcon (Time)

For Time:

50 AbMat Situps

21 cal row

10 Deadlift (275/185)

40 AbMat Situps

15 cal row

8 Deadlift

30 AbMat Situp

9 cal row

6 DeadLift

20 AbMat Situp

6 cal row

4 Deadlift

10 AbMAt Situp

3 cal row

2 Deadlift

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

Metcon (AMRAP – Rounds and Reps)

Partner WOD: AMRAP30

1 Rope Climb

3 DB Box Step Overs (20/15) (50/35)

5 Bent-over Rows

7 RDLs
You-go/I-go

As your partner works, you hold an L-sit off boxes/parallettes