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

Back Squat: 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

21 Double Unders

14 Russian KB Swings (55/35)

7 C2B 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

Metcon

Metcon (AMRAP – Rounds and Reps)

Part 1:

10min EMOM

1 Snatch Balance (95/65)

2 Overhead Squats (95/65)

3 Hang Squat Snatches (95/65)

4 Box Jumps (24/20)

Part 2:

20min AMRAP (Partner WOD):

100m Sprint (Run Together)

60 Overhead Plate Lunges (45/35)

100m Sprint (Run Together)

4 Alligator Crawls

100m Sprint (Run Together)

20 D-Ball Over Shoulder (100/80)

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

Metcon

Metcon (Time)

Awful Annie-ish

For Time:

50 Jump Rope with Heavy Rope

50 AbMat Sit-Ups with Wall Ball (20-14)

5 Clean (225/155)

40 Jump Rope with Heavy Rope

40 AbMat Sit-Ups with Wall Ball (20-14)

4 Clean (225/155)

30 Jump Rope with Heavy Rope

30 AbMat Sit-Ups with Wall Ball (20-14)

3 Clean (225/155)

20 Jump Rope with Heavy Rope

20 AbMat Sit-Ups with Wall Ball (20-14)

2 Clean (225/155)

10 Jump Rope with Heavy Rope

10 AbMat Sit-Ups with Wall Ball (20-14)

1 Clean (225/155)

Village CrossFit – CrossFit L1/L2

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)

For Time:

27 * 21 * 15 * 9

-Deck Squat w/ Wall Ball (20/24)

-Russian KBS (70/55)

-Burpees

*800m run between each round

Village CrossFit – CrossFit L1/L2

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 (Time)

10 Rounds for Time:

10 Wall Balls (20/14)

8 Deadlifts (225/155)

6 HSPU

4 Strict Pull-Ups

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (DB) (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

Metcon (Time)

Partner Wod:

For Time:

3 Rounds:

20 Alt Front Rack DB Lunges (50/35)

30 Push Jerks (95/65)

30 Toes to Bar

-—-60 Cal Row——

2 Rounds:

20 Dumbbell Burpees (50/35)

30 Push Jerks (115/75)

30 Toes to Bar

——60 Cal Row——-

1 Round:

20 DB Man Makers (50/35)

30 Push Jerks (135/95)

30 Toes to Bar

*Man Maker = Push-up + left row + right row + squat clean into a thruster

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

Metcon

Metcon (AMRAP – Reps)

Part 1:

Every 2min for 10min:

6 Backsquats (155/110) + 10 Romanian DB Deadlifts (50/35)

*Backquats off the rack

Part 2:

7min AMRAP:

15 HR Push-Ups

15 Power Snatches (75/55)

—Rest 3min—-

7min AMRAP:

15 Box Jumps (24/20)

15 Push Press (75/55)

Village CrossFit – CrossFit L1/L2

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 (AMRAP – Rounds and Reps)

17:00 AMRAP

200m Run

5 DB Busters (Burpee to Squat Clean Thruster) (50/35)

10 C2B

15 Ab-Mat Sit-Ups w/ DB

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

Metcon

Metcon (Time)

5 RFT:

400m Run

12 OHS (115/85)

6 Power Snatch

Village CrossFit – CrossFit L1/L2

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 (No Measure)

Every 2:00:

Rounds 1 – 5: 10 Wall Balls (20/14) + 1 Squat Clean (205/140)

Rounds 6 – 9: 10 Wall Balls + 2 Squat Cleans

Rounds 10 – 12: 10 Wall Balls + 3 Squat Cleans

Rounds 13 – 14: 10 Wall Balls + 4 Squat Cleans

Round 15: 10 Wall Balls + 5 Squat Cleans