Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (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 (Time)

In teams of 2, in 21min, complete:

100 Wall Balls (20/14)

100 AbMat Sit-Ups

100 Box Jumps (24/20)

Metcon (AMRAP – Rounds and Reps)

In remaining time, complete AMRAP of:

3 Pull-Ups

5 Power Snatch (115/80)

7 Lateral Burpees Over Bar

* Partner 1 completes the entire round while partner 2 rest.

**Score is the time to complete part 1 and AMRAP in part 2.

Metcon (No Measure)

3 Rounds:

25 V-Ups

50 Russian Twists

25 Toe Touches

50 Flutter Kicks

25 Crossovers

Village CrossFit – CrossFit L1/L2

Line Drills (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)

Squat Cleans

Reps: 3, 3, 3, 2, 1, 1, 1, 1, 1

Increase weight every set, then complete all five singles at the same weight.

Metcon (AMRAP – Reps)

14min AMRAP:

75 Double Unders

30 Pull-Ups

9 Squat Cleans (135/95)

75 Double Unders

15 Chest-to-Bar Pull-Ups

7 Squat Cleans (155/105)

75 Double Unders

5 Bar Muscle-Ups

AMRAP Squat Cleans (185/135)

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Snatch Complex

Find 1 Rep Max of the following Snatch Complex:

1 Power Snatch, 1 Hang Squat Snatch, and 1 Full Snatch

Note: Do it unbroken

Metcon (Time)

6RFT:

5 Power Snatch (135/95)

1 Round of Cindy

* Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Village CrossFit – CrossFit L1/L2

Barbell Warm-up (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

Deadlift (5×3 – work up to a heavy set of 3)

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

12 DB Alternating Lunges *(50/35)

10 DB Box Step Ups (50/35)(20in box for all)

8 DB Squat Cleans (50/35)

200m Run

* DBs held on shoulders not side

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 inch worms with Push-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

3 Ring Muscle-ups*

6 Burpee Box Facing Jumps Overs (24/20)

9 Russian KBS (70/55)

36 DU

*1 MU = 2 Ring Rows and 2 Ring Dips

Metcon (No Measure)

3 Rounds:

25 V-Ups

50 Russian Twists

25 AbMat Sit-ups

50 Flutter Kicks

25 Toe Touches

50sec Plank

Village CrossFit – CrossFit L1/L2

Line Drills (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 (Time)

For Time (Team of 2):

3 Rounds of:

30 T2B

30 Hang Power Clean (95/65)

30 Wall Balls (20/14)

60/40 Cal Bike or Row

2 Rounds of:

30 T2B

30 Power Clean (135/95)

30 Wall Balls (20/14)

60/40 Cal Bike or Row

1 Round of:

30 T2B

30 Squat Cleans (155/105)

30 Wall Balls (20/14)

* 35min Time Cap

Village CrossFit – CrossFit L1/L2

Warm-Up (No Measure)

400m Run or 500m Row

20 PVC Pass Throughs

2rds:

“Barbell Warmup”

(completed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Work up to a heavy set of 2 reps front squat.

Then 2X3 reps at 80-85% of double

Metcon (Time)

4RFT:

10 Jerks (115/85)

10 Ring Dips

10 Deadlift (115/85)

10 HSPU

Village CrossFit – CrossFit L1/L2

Metcon

Warmup: Line Drills (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 (AMRAP – Reps)

😀

Start with 200m Sand bag bear hug carry

30 double unders

25- Box jump overs 24/20

30 double unders

50-V-ups

30 double unders

25-hang power cleans 135/95

30 double unders

50-V-ups

30 double unders

25- Box jump overs 24/20

In the remaining time MAX S2OH

25 min time cap

Your score is the number of S2OH’s

Village CrossFit – CrossFit L1/L2

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

1 Strict Press

2 Push Press

3 Push Jerk

Metcon (Time)

4 RFT:

14/12 Cal Row

10 S2OH (135/95)

10 Slam Balls (30/20)

Village CrossFit – CrossFit L1/L2

Metcon (AMRAP – Reps)

5 Rounds:

Backsquat at your bodyweight until failure. Go Directly into max pull-ups unbroken

2 min rest in between sets

*Score Total Reps of backsquats and pull-ups