Village CrossFit – CrossFit L1/L2

Warm-up

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

Weightlifting

Clean and Jerk (5-5-5-5-5)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Bumper Plate Ground To Overhead, 45/35 lb

Overhead Plate Lunge, 45/35 lb

Bumper Plate Sit Up, 45/35 lb

Burpee Onto Plate, 45/35 lb
RX+ with vest

RX++ with vest, carrying a partner

RX+++ with vest, carrying a partner, get coach starbucks

Village CrossFit – CrossFit L1/L2

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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

Metcon (Weight)

Snatch

With a Running Clock…

Part 1:

On the Minute x 5: 1 Snatch Balance + 1 Overhead Squat

– Rest 2:00-

Part 2:

On the Minute x 5: 2 Hang Squat Snatches

Part 3:

On the Minute x 3: Snatch Grip DL + High Pull + Squat Snatch

Part 4

On the Minute x 5: Full Snatch
Part 1 can be done from the rig

Build in weight on all sets

Metcon (AMRAP – Rounds and Reps)

AMRAP5

3 Power Snatch (145/105)

6 Bar Facing Burpees

Village CrossFit – CrossFit L1/L2

Warm-up

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

Weightlifting

Back Squat (4-4-4-4-4-4-4-4)

4 Back Squats, 78% 1RM

4 Back Squats, 78% 1RM

4 Back Squats, 78% 1RM

4 Back Squats, 78% 1RM

4 Back Squats, 82% 1RM

4 Back Squats, 82% 1RM

4 Back Squats, 82% 1RM

4 Back Squats, 82% 1RM

Metcon

Metcon (No Measure)

Every 3 mins for 21 mins do:

9 Ring Dips

15 Back Squats, 115/75 lbs

21 Wall Ball Sit-ups, 20/14 lbs

Village CrossFit – CrossFit L1/L2

Warm-up

Metcon

DB Warm-Up (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 (Time)

Partner WOD

6 rds

3 Keg Ground To Shoulder

6 T2B

9 DB Press 50/35

Rest 3 minutes

6 rds

3 Keg Ground To Shoulder

6 Russian Twist w/ DB

9 DB Push Press 55/35

rest 3 minutes

6 rds

3 Keg Ground To Shoulder

6 Weighted Knee-Ups*

9 DB Push Jerk 55/35
You-go/I-go working scheme:

Athlete 1: Performs 3 Keg G2S

Athlete 2: Performs 3 Keg G2S

A1: 6 T2B

A2: 6 T2B

etc.

*hold db btwn legs

Village CrossFit – CrossFit L1/L2

Warm-up

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

Strength

Front Squat (5-5-5-5-5)

Metcon

Metcon (Time)

For time:

10 Thrusters, 135/95 lbs

50 Double Unders

8 Thrusters, 135/95 lbs

40 Double Unders

6 Thrusters, 135/95 lbs

30 Double Unders

4 Thrusters, 135/95 lbs

20 Double Unders

2 Thrusters, 135/95 lbs

10 Double Unders

Village CrossFit – CrossFit L1/L2

Warm-up

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

Gymnastics

Metcon (No Measure)

9 min emom

1 : scap raises

2: lat pulldowns

3: kip swings
:30 secs on

use to warmup for WOD. Do not tax grip and back

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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 (3×3)

Metcon (AMRAP – Rounds)

EMOM20

6 Wallballs 20/14

4 Hand Release Push ups

2 Deadlift (365/255)
For RX+

on both continue till EMOM till you can’t complete movements in 1 minute.

Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scalp Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Weightlifting

Overhead Squat (5-5-5-5-5)

Metcon (1 Rounds for time)

5 Rounds, On the 4:00:

30 Slam Balls (20/10)

20/14 Calorie Row

10 Lateral Burpees over Rower
Score is slowest round.

Village CrossFit – CrossFit L1/L2

Metcon (Time)

Partner WOD For time:

3 rounds of:

10 bar muscle-ups

10 snatches

Then, 3 rounds of:

30 deadlifts

60 air squats

Then, 3 rounds of:

10 bar muscle-ups

10 cleans

Men: 165 lb.

Women: 115 lb.