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

Front Squat (5-5-5-5 (75-85%))

Warm up to 75-85% of last week’s 1rm then perform 4 sets of 5 at that weight

Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

42-30-18

Row Cals

Metcon (Time)

21-15-9

Deadlift (225/155)

42-30-18

Row Cals

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

Time Trial

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

10 OH Lunge (95/65)

20 Back Squat

30 V-Ups

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

Strength

Bench Press (5-5-5-5 (75-85%) )

Warm up to 75-85% of last week’s 1rm then perform 4 sets of 5 at that weight

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 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

Weightlifting

Power Clean (5-5-5 (70-80%) )

Warm up to 70-80% of your 1rm, then perform 3 sets of 5 at that weight

Metcon

Metcon (Time)

30-20-10

Ab-mat Sit Ups

Box Jumps (24/20)

Hang Power Clean(115/80)

Village CrossFit – CrossFit L1/L2

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Deadlift (5-5-5-5 (75-85%))

Warm up to 75-85% of last week’s 1rm then perform 4 sets of 5 at that weight

Metcon

Metcon (4 Rounds for time)

4 x E6MOM:

200m Run

9-6-3

Alt DB Snatch (50/35)

Renegade Row*
*1 Renegade Row = 1L/1R

** Time each round not including rest

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)

Strength

Front Squat (1-1-1-1-1)

Build to a 1RM for the day

Metcon

Metcon (Time)

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

Bar Push Ups

Dead Lift (135/95)

Push Jerk

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

Weightlifting

Power Clean + High Hang Squat Clean + Jerk Complex

Build to a heavy Power Clean + High Hang Squat Clean + Jerk; Perform at that weight for 3 sets

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Reps:

1 min RKBS (70/55)

1 min Slam Balls (30/20)

1 min Cal Bike

1 min Rest

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up | DB (with light DB) (No Measure)

3 Rounds of:

10 Calorie Row

10 Single-Arm DB Strict Press (10 each arm)

10 DB Front squat

Strength

Bench Press (1-1-1-1-1)

Build to a 1RM for the day

Metcon

Metcon (Time)

Dumbbell Fran

21-15-9

DB Thruster (50/35)

Pull Ups

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

Skill

Hand-Stand Walk Progression

Find the appropriate scale (from easiest to hardest) and work on for 18-20 Minutes:

1. Nose-to-Wall Handstand Holds (:30 Intervals)

2. Shoulder Taps

3. Hip Taps

4. Off-Wall Handstand Holds

5. Hand-Stand Walks

Metcon

Metcon (Time)

8 RFT (Partner WOD):

250m Row

10 BS* (185/130)

1 Handstand Walk (1 HSW = 4 posts)**

1 partner works while the other rests (4 Rounds each)

* BS off rack

** Scale 1: Partner Assisted HS Walk

Scale 2: 3 Wall Walks

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

Strength

Deadlift (1-1-1-1-1)

Build to a 1RM for the day

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scale for Muscle Ups is 2x C2B.