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

Skill

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP:

2 Alligator crawl

4 Squat Clean (135/95)

8 Box Jump (30/24)

*Increase squat clean weight by 20 lbs for men and 10 lb for women each round

*1 alligator crawl equals 4 posts

Cool Down

Metcon (No Measure)

3 Rounds:

Side Planks

:30 seconds on each side

*rest :30 between each set

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Metcon

Metcon (Time)

With a Partner for Time:

all reps split evenly with one partner working at a time:

200 DU

180 Sit Ups

160 Jumping Air Squats

140 Cal Row

120 Lateral Burpees over Rower

100 Russian KBS (70/55)

80 V Ups

60 Jumping Lunges

40 Push Press (135/95)

20 Deadlift (225/155)

*Time Cap 45 Min

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

Skill/Strength

Hang Squat Clean (1-1-1-1-1)

FInd a 1 RM. Warmup as needed.

Metcon

Metcon (Time)

21-15-9

OHS (95/65)

HSPU

*Perform 4 MU between each round and at the beginning and end (16 reps total)

* Scale MU with 12 Ring dips per set

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

Metcon (Weight)

18 Minutes to find a Max Weight:

4-3-2

Hang Power Cleans

Push Jerk
Entire set must be unbroken

Metcon

Metcon (Time)

Partner WOD

60-40-20

Calorie Bike

Wall Balls

Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (DB) (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

Strength

1RM Bench Press

Metcon

Metcon (Time)

For Time:

4 Rounds

10 DBs Front Rack Lunges (50/35)

10 Burpees

——Rest 2min——

3 Rounds

8 DBs Thrusters (50/35)

8 Pull-ups

——Rest 2min——-

2 Rounds

6 DBs ManMakers (50/35)*

6 Muscle-Ups (Ring or Bar)**

Time Cap: 20min

*Man Maker = DB Push-Up + Left Row + Right Row + DB Squat Clean into a Press

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

Village CrossFit – CrossFit

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 – Rounds and Reps)

25min AMRAP (Partner WOD)

100m Run*

20 Overhead Squats (95/65)

30 Box Jumps Over (24/20)

40 Barbell Push-ups

*Increase run by 100m each round. Run together and reps can be split up equally anyway the athletes like.

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)

For Time:

18-15-12-9-6-3

Back Squats (115/80)

Toes to Bar

——Rest 2min——

15-12-9-6-3

Hang Power Snatch (115/80)

DB Deficit Goblet Squats (50/35)

*30 DU between each round (Scale: 60 Singles)

Time Cap: 35min

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)

For Time:

2 Rounds of:

15/12 Cal Row/Bike

15 AbMat Sit-Ups

10 Clean & Jerks (135/95)

-——2min Rest——-

2 Rounds of:

15/12 Cal Row/Bike

15 AbMat Sit-Ups

8 Clean & Jerks (155/110)

-——2min Rest—-—

2 Rounds of:

15/12 Cal Row/Bike

15 AbMat Sit-Ups

6 Clean & Jerks (185/135)

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

Deadlift (Find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP:

10 2-for-1 Wall Balls (20/14)*

15 HSPU

10 Deadlifts (225/155)

15 Leg Raises on Post

*Scale = 2X regular wall balls

Village CrossFit – CrossFit

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)

For Time (Partner WOD):

100 DU

100 Push-Ups

100 DU

100 Wall Ball (20/14)

100 DU

100 Crossovers

100 DU

100 Russian KBS (70/55)

100 DU

100 Box Jumps (24/20)

100 DU

100 Burpees