Village CrossFit – CrossFit

Strength

Hatch Program Week 6 Day 2 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×4 (75%)

1×4 (80%)

1×4 (80%)

1×4 (80%)

Front Squat Working Sets:

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (70%)

Metcon

Metcon (Time)

For time:

200 DU (Scale: 300 Single Unders)

150 Air Squats

100 Mountain Climbers

At the top of each minute, complete 3 Thrusters (95/65). Start with thrusters

Time Cap: 14min

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

Snatch Balance + Overhead Squat

1 Snatch Balance + 1 Overhead Squat

Work-up to a heavy 1 rep complex
Can be done off the rack

Metcon

Metcon (Time)

3 Rounds for Time:

5 Deadlifts (155/110)

18 Pull-ups

5 Overhead Squats (155/110)

18 Box Jumps (24/20)

5 Squat Snatch (155/110)

18 Hand Release Push-Ups

Village CrossFit – CrossFit

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)

For Time:

3 Rounds:

1 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

10 Cal Row/Bike

3 Rounds:

6 Wall Balls (30/20)

6 Alt Back Rack Lunges (95/65)

6 Push Press (95/65)

——-Rest 2min———-

3 Rounds:

2 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

12 Cal Row/Bike

3 Rounds:

7 Wall Balls (30/20)

7 Alt Back Rack Lunges (95/65)

7 Push Press (95/65)

——-Rest 2min———-

3 Rounds:

3 Loops Around Gym Uneven Farmers Carry (70/55 KB) (50/35 DB)

14 Cal Row/Bike

3 Rounds:

8 Wall Balls (30/20)

8 Alt Back Rack Lunges (95/65)

8 Push Press (95/65)

Time Cap: 40min

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 (Time)

For Time:

1. 10 HSPU

2. 15 T2B

3. 60 DU*

4. 15 Clean and Jerks (135/95)

5. 10 Ring MU**

Round 1: 1

Round 2: 1 + 2

Round 3: 1 + 2 + 3

Round 4: 1 + 2 + 3 + 4

Round 5: 1 + 2 + 3 + 4 + 5

*Scale: 2X single unders

**Scale: 1RMU = 2 Ring Row + 2 Ring Dips

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

Hatch Program Week 6 Day 1 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×6 (70%)

1×6 (80%)

1×3 (90%)

1×2 (95%)

Front Squat Working Sets:

1×5 (65%)

1×4 (75%)

1×4 (80%)

1×4 (80%)

Metcon

Metcon (Time)

For Time:

20 – 15 – 10 – 15 – 20

Hang Power Clean (95/65)

Burpees

Time Cap: 12min

Village CrossFit – CrossFit

EMOTM

Metcon (No Measure)

E2MOTM

RD1: 200m Row + 3 Power Snatch (135/95)

RD2: 250m Row + 3 Power Snatch

RD3: 300m Row + 3 Power Snatch

RD4: 350m Row + 3 Power Snatch

RD5: 400m Row + 3 Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

w/ a Partner

200m Run

10 Sets of 3 D-Ball Squats + 1 Over the Shoulder

20 Ab Situps /w Medball Throw

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

Hatch Program Week 5 Day 2 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×6 (65%)

1×6 (75%)

1×6 (80%)

1×6 (80%)

Front Squat Working Sets:

1×5 (60%)

1×5 (65%)

1×5 (70%)

1×5 (70%)

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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

Metcon

Metcon (Time)

800m Run

—

50-40-30-20-10

Alternating DB Thrusters

DB Leg Raises

—

800m Run

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 (Time)

25 Calorie Row

25 Double Unders (or 75 singles)

25 Shoulder to Overhead (95/65)

25 Double Unders

25 Front Squats

–Rest :60–

20 Calorie Row

20 Double Unders (or 75 singles)

20 Shoulder to Overhead (95/65)

20 Double Unders

20 Front Squats

–Rest :60–

15 Calorie Row

15 Double Unders (or 75 singles)

15 Shoulder to Overhead (95/65)

15 Double Unders

15 Front Squats

–Rest :60–

10 Calorie Row

10 Double Unders (or 75 singles)

10 Shoulder to Overhead (95/65)

10 Double Unders

10 Front Squats

RX+ (135/95)

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

Metcon

Metcon (Time)

150 Wall Balls (20/14)

100 Burpee Box Jumps (24/20)

50 Muscle Ups (Sub: Burpee Pull-Ups)
Partition as needed