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

4 x 3 Front Squat (WU: 10 – 10 – 8 – 6; WS: 3 – 3 – 3 – 3)

Complete a heavy 3 rep front squat for 4 sets.

Metcon

Metcon (Time)

For Time

40 Thrusters (135#/95#)

30 Box Jumps (30″/24″)

20 Cal Bike

10 Muscle-Ups
15:00 Time Cap

Village CrossFit – CrossFit L1/L2

Warm-up

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)

Metcon

Metcon (Time)

5 RFT:

200m Bumper OH Carry

20 Wall Balls (20#/15#)

2 Rope Climbs

Time Trial

Metcon (Calories)

:60 Assault Bike

:60 Rest

:45 Assault Bike

:45 Rest

:30 Assault Bike

:30 Rest

:15 Assault Bike

:15 Rest
For those who finish the Metcon early…

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

1 RM Hang Power Clean (WU: 5 – 5 – 3 – 2; WS: 1 – 1 – 1 – 1 – 1 – 1)

15:00 to find 1 Rep Max Hang Power Clean

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:00

2 DB Push Press (50#/35#)

2 Burpees

4 DB Push Press

4 Burpees

6 DB Push Press

6 Burpees

8,8,10,10,12,12…
DO NOT DROP DUMBBELLS

Village CrossFit – CrossFit L1/L2

Warm-up

Joint Articulations (No Measure)

400m Run

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

Weightlifting

Thruster

25:00 to Find a 2 Rep Max Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Front Squats (75#/45#)

50 Double-Unders

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

Weightlifting

5 x 2 Strict Press (WU: 10 – 8 – 5 – 3; WS: 2 – 2 – 2 – 2 – 2)

Find a heavy 2 rep strict press and complete 5 sets.

Metcon

Metcon (Time)

21 – 15 – 9

American KB Swings (70#/55#)

T2B

—Rest 3 Minutes—

15 – 9 – 6

American KB Swings (70#/55#)

T2B

—Rest 2 Minutes—

9 – 6 – 3

American KB Swings (70#/55#)

T2B
20:00 Time Cap

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run

—

3 Rounds of:

10 Ring Rows

10 Push Ups

10 Strict T2B / Knee-Ups

Strength

4 x 3 Bench Press (WU: 10 – 10 – 8 – 6; WS: 3 – 3 – 3 – 3 )

Find a heavy set of 3 for 4 sets.

Metcon

Metcon (Time)

8 RFT:

200m Run

5 Bar-MU (Scaled: Alternate Rds of 10 Pull-Ups or 10 Ring Dips)

3 Strict HSPU (Scaled: 6 Seated DB Strict Press)
20:00 Cap; RX+ = Ring MU and Deficit Kipping HSPU (2×45# Plates per Side)

Village CrossFit – CrossFit L1/L2

Warm-up

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)

Weightlifting

6 x 2 Deadlift (WU: 5 – 5 – 3 – 2; WS: 2 – 2 – 2 – 2 – 2 – 2)

Find a 2 rep Deadlift for 6 sets. Aim for 75%-80%.

Metcon

Metcon (AMRAP – Rounds)

Sprint Day

4 x 200m Sprint

2 x 400m Sprint

1 x 800m Sprint
1:1 Work to Rest on 200m / 400m

Example: If you run 200m in 1:30; you will rest 1:30 before starting the next run.

*Rest 3:00 before last 800m.

Village CrossFit – CrossFit L1/L2

Warm-up

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)

Metcon

Metcon (Time)

10 RFT:

100m Uneven Farmer’s Carry (55#|50#/45#|35#)

16 KB Lunges (Hold KB in Front)

Time Cap: 25min

Tabata Ab Cool Down (No Measure)

2 Sets of Each Movement for :20. Rest for :10.

Butterfly Sit-Ups

Cross-Overs

In & Outs

Russian Twists

Straight Leg Sit-Ups

Flutter Kicks

Scissor Kicks

Toe Touches

—-

:60 Elbow Plank

:60 Straight Arm Plank

:60 Side Plank (:30L / :30R)
As time allows.

Village CrossFit – CrossFit L1/L2

Warm-up

Joint Articulations (No Measure)

400m Run

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

Strength

Clean and Jerk

25:00 to Find a 1 Rep Heavy Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Buy-In: 100 Double Unders*

—

25 T2B

15 Push Press (135#/95#)

*Penalty: 5 Burpees each time the DUs or singles are broken up.

**Scale: 200 Single Unders

Village CrossFit – CrossFit L1/L2

Warm-up

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)

Time Trial

Metcon (4 Rounds for calories)

4 Rounds of:

:60 Sprint on Rower

:90 Rest
Split into 2 groups. Have 2nd group start at the 1:15 mark to account for transition time. Set clock for 6 rounds to allow for 2nd group to finish.

Metcon

Metcon (Time)

15:00 TIME CAP

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

Burpee Box Jump Overs (24″/20″)

10-10-10-10-10-10-10-10-10-10

Alternating DB Snatch (50#/35#)
*Do not drop dumbbells from above waist! If you do not complete in 15 minutes, log 15:00 as your time and provide total reps in comments.