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)

For Time (Partner WOD):

100 Back Squats (95/65)

200m Overhead KB Carry (55/35)

100 T2B

200m Overhead KB Carry

100 Front Squats (95/65)

200m Overhead KB Carry

100 Burpees

200m Overhead KB Carry

100 OHS Squat (95/65)

200m Overhead KB Carry

Time Cap: 40min

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

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

5 min on/2 Min off

Every Round Buy in: 400 M run then with remaining time….

Round 1: AMRAP Poor Mans DB Bench Press

Round 2: AMRAP Wall Balls (20/14)

Round 3: AMRAP Strict Pullup

Round 4: AMRAP Deck Squat with Wall ball

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

Strength

Deadlifts

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

1 RFT:

50 American KBS (55/35)

25 DL (135/95)

50 Russian Twist w/ KB

25 Power Clean

50 KB Goblet Squat

25 S2OH

Village CrossFit – CrossFit L1/L2

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Snatch (5-4-3-1-1-1)

warm-up to working snatch weight for wod

Metcon

Metcon (5 Rounds for reps)

5 Rounds-

Every 3 Minutes on the minute:

4 Power Snatch (155/105)

12 Box Jumps (24/15)

36 Double Unders

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

2 Person Team:

800 M Run (Both Partners run together)

1 Round Evenly Split:

4 MU (Ring or Bar)

14 Burpee

24 Abmat SU

40 Cal Bike (20 Cal)

2 Rds Evenly Split:

4 MU (Ring or Bar)

14 Burpee

24 Abmat SU

1000 M Row (500m each)

3 Rds Evenly Split:

4 MU (Ring or Bar)

14 Burpee

24 Abmat SU

*Cutoff 40 min

**4 MU sub = 12 Ring Row & 12 Dip

*** 1 partner works at a time except on run

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

Coaches Choice- 5 min time

Strength

1 RM Back Squat (5-5-3-3-1-1)

1 Rep Max Back Squat

Metcon

Metcon (Time)

24-16-8

Cal Row

HSPU

(RX+ = Bike & Strict HSPU)

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)

10min EMOM:

Complex: 2 Deadlift + 2 Squat Cleans + 2 Front Squats + 2 Jerks (135/95)

20min AMRAP (Partner WOD):

200m Relay Run (Each person runs 200m)

50 AbMat Sit-Ups

2 Handstand Walk (4 Post = 1 HS Walk)*

50 Burpees

*Scale: 3 Wall Walks = 1 HS Walk

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)

5:00 AMRAP Cindy

– Rest 1:00 –

4:00 AMRAP Cindy

– Rest 1:00 –

3:00 AMRAP Cindy

– Rest 1:00 –

2:00 AMRAP Cindy

– Rest 1:00 –

1:00 AMRAP Cindy
1 Rd Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

* Continue the next AMRAP where you finish

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

Metcon

Metcon (Time)

5 RFT:

30 Wall Balls

10 HSPU

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)

1000m Row

– – –

30 – 20 – 10

DB Snatch (50/35)

DB OH Lunge

– – –

800m Run