Village CrossFit – CrossFit L1/L2

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

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (Time)

For Time:

40–36-32-28-24-20-16-12-8-4

Heavy Rope Single Unders

20-18-16-14-12-10-8-6-4-2

Back Squats (95/65)

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

Strict Press (95/65)

Village CrossFit – CrossFit L1/L2

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

Strength

Weighted Pull-ups (4×4 (Work up to a heavy set of 4))

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

400m Run

10 Deadlifts (225/155)

20 Crossovers

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Strength

Hatch – Jerks (Week 10)

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (75%)

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

15 T2B

15 Box Jumps (24/20)

2-4-6-8-X

Squat Cleans (205/145)

Village CrossFit – CrossFit L1/L2

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)

For Time (Partner WOD):

200 Lunges

20 D-Ball to Box (100/80)(48″/40″)

150 Wall Balls

20 D-Ball to Box

100 Burpees to Plate (45/35)

20 D-Ball to Box

75 Weighted Abmat Sit-Ups (45/35)

20 D-Ball to Box

50 Clean and Jerk (155/110)

20 D-Ball to Box

25 Bar Muscle-Ups *

*Scale: Burpee Pull-Ups

Village CrossFit – CrossFit L1/L2

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

Hatch – Front Squat (Week 10)

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (75%)

Metcon

Metcon (3 Rounds for reps)

5min AMRAP:

10 Deficit Push-Ups on Plates (35/25)

5 Thrusters (135/95)

—-Rest 2min—-

5min AMRAP:

10 Front Squats (135/95)

5 Chest-to-Bar Pull-Ups

—Rest 2min—-

5min AMRAP:

10 Slam Balls (30/20)

5 Power Snatch (135/95)

Village CrossFit – CrossFit L1/L2

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

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (Time)

For Time:

27-21-15-9

-Cal Row

-Shoulder to Overhead (95/65)

-Hang Power Clean (95/65)

Village CrossFit – CrossFit L1/L2

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

Gymnastics

Gymnastic Skill Work

4 Rounds:

1 Handstand Walk (4 post) (kick-ups, partner assist with PVC. etc.)

10 Hollow Hold

20 SuperMan

EMOTM

Metcon (6 Rounds for reps)

24min EMOM (6 Rounds)

Min 1: 15 Box Jumps (24/20)

Min 2: 15 Ring Rows

Min 3: 15 Wall Balls (20/14)

Min 4: 15 AbMat Sit-Ups

Village CrossFit – CrossFit L1/L2

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

Strength

Hatch – Jerk (Week 9)

1×5 (60%)

1×3 (70%)

1×2 (80%)

1×2 (90%)

1×1 (95%)

Metcon

Metcon (Time)

For Time:

12 Deficit HSPU (45lb plate)

21 Back Rack Reverse Lunges (95/65)

——-3 Rope Climbs———

9 Deficit HSPU (45lb plate)

15 Back Rack Reverse Lunges (95/65)

——-3 Rope Climbs———

6 Deficit HSPU (45lb plate)

9 Back Rack Reverse Lunges (95/65)

——-3 Rope Climbs———

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Strength

Weighted Pull-ups (3 x 5 (Work-up to a heavy set of 5))

Metcon

Metcon (Time)

For Time:

100 Double Unders*

20 Squat Clean(155/110)

100 Double Unders

20 Full Snatch (155/110)

100 Double Unders

*Scale: 2X Single Unders

Village CrossFit – CrossFit L1/L2

Warm-up

VCF 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

Hatch – Front Squat (Week 9)

1×5 (60%)

1×3 (70%)

1×2 (80%)

1×2 (90%)

1×1 (95%)

Metcon

Metcon (Time)

3 RFT:

40 Burpees

20 KB Goblet Squat (55/35)

10 Single Arm KB Thruster (55/35)

5 Ring Muscle-Ups**

*Complete two 1 length Bear Crawl D-Ball (60/40) (4 post = 1 length) per round anytime throughout the round.

** Scale: 1 Ring Row + 1 Ring Dip = 1 RMU