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 (AMRAP – Rounds and Reps)

18min AMRAP:

10 Back Squat (95/65), 30 DU, 200m Run

20 Back Squat (95/65), 30 DU, 200m Run

30 Back Squat (95/65), 30 DU, 200m Run

40 Back Squat (95/65), 30 DU, 200m Run

….

Add 10 reps to each round of back squats.

—-—Rest 4min——-

For Time:

10-9-8-7-6-5-4-3-2-1

-Strict Pull-Up*

-Leg Raises to a Post

-Plank KB Pull Through (55/35)(Reps for each side)

Time Cap: 18min

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:

21 Deadlifts (225/155)

21 Box Jump (24/20)

15 Deadlifts

15 Box Jumps

9 Deadlifts

9 Box Jump

Time Cap: 12min

——Rest 5min——

5 Rounds:

9 Poor Man’s DB Bench Press (50/35)

7 T2B

5 DBs Devil’s Press (50/35)

30 Mountain Climbers

RX+ = 3 RMU instead of 30 Mountain Climbers

Time Cap: 20min

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 Hang Squat Clean – Week 8 (Cycle 2) – Deload

Add 5lb to your 1RM

5@35%

5@45%

5@55%

Metcon

Metcon (5 Rounds for reps)

5 Sets:

3:00 ON/1:30 OFF

12 Burpees

8 Hang Power Snatches (95/65)

Max Cal Bike/Row

Village CrossFit – CrossFit

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)

Metcon

Metcon (Time)

[Teams of 2]

Buy-In: 2001 Meter Row

4 Rounds:

9 Bar MU

11 Clusters (155/110)

Cash-Out: 2001 Meter Row
Bar MU Sub: 9 Burpee Pull-Ups

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)

5 RFT:

200m Bumper OH Carry (45/35)

20 Bumper Sit Ups

20 Bumper Russian Twists

1 HS Walk (Sub: 20 Shoulder Taps Per Side)

Village CrossFit – CrossFit

Warm-up

Clean Warm-Up (No Measure)

2 Rounds With an Empty Barbell:

200m Run

7 Deadlifts

7 SDHP

7 Muscle Cleans

7 Power Cleans

7 Squat Cleans

Strength

5-3-1 Hang Squat Clean – Week 3

Warm-Up:

5 @ 36%

5 @ 45%

3 @ 54%

Working Sets:

5 @ 67.5%

3 @ 76.5%

1+ @ 85.5%

Metcon

Metcon (Time)

For Time:

500m Row

15 Unbroken Clean and Jerks (115/85)

500m Row

12 Unbroken Clean and Jerks

500m Row

9 Unbroken Clean and Jerks

500m Row

Village CrossFit – CrossFit

Metcon

Metcon (Time)

10 Rounds:

20 calorie Air Bike

22 Jumping Air Squats

24 Cross overs

26 DB Snatch (50/35 lb)

28 Burpees

*Split 10 Pushups every 4 Minutes

Perform the work in the order written. Break up the work between partners as evenly. One partner works at a time. Every 4 minutes, stop to perform 10 push-ups (5 each) then continue where you left off.

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up | HSPU (No Measure)

500m Row

Then 3 Rounds of:

20 Pass-Thrus

15 Empty Barbell FS

10 T2B

5 Strict HSPU

Metcon

5-3-1 Strict Press – Week 6 (Cycle 2)

Add 5lbs to your 1 RM

Warm-Up:

5 @ 35%

5 @ 45%

3 @ 55%

Working Sets:

3 @ 62.5%

3 @ 72.5%

3+ @ 80%

Strength

Metcon (Time)

10 RFT:

10 HSPU

35 DU

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

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

Thruster

25:00 to Find a 2 Rep Max Thruster

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP:

14 Box Jumps

14 Wall Balls

14 KBS (55/35)

14 Box Dips

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 (Time)

Split Evenly with a Partner:

For Time

50 Burpees

500 meter Row

100 Push-Ups

500 meter Row

150 Walking Lunges

500 meter Row

200 Air Squats

500 meter Row

150 Walking Lunges

500 meter Row

100 Push-Ups

500 meter Row

50 Burpees