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

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (Time)

For Time:

21-15-9

-Pull-Ups

-Front Squats (135/95)

-HSPU*

*Scale: Pike Push-Ups or Seated DB Strict Press

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

Strength

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (Time)

For Time : “Annie-ish”

Buy-in: 30 American KBS (70/55)

50 * 40 * 30 * 20 * 10

Double Unders

AbMat Sit-ups

*Complete 25 Air Squats after each set.

Buy-Out: 30 American KBS (70/55)

Scale: 2X Single Unders

Village CrossFit – CrossFit L1/L2

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 (Time)

2 RFT (Partner WOD):

2020m Row

50 Wall Balls (20/14)

40 Deadlifts (185/135)

30 Burpees

20 Power Clean (185/135)

10 Alligator Crawls

Village CrossFit – CrossFit L1/L2

Deep thoughts

Warm-up

Warm-up (No Measure)

10 Burpees

10 Scap raises

20 Cal Bike

20 PVC Pass throughs

40 Jumping Jacks

40 Air Squats

Metcon

Metcon (Time)

7 RFT: (1 per year Bids was at VCF)

3 MU (scale to Burpee PU)

6 Full Snatch (115/80)

9 T2B

12 Box Jump (24/20)

15 DU

Village CrossFit – CrossFit L1/L2

Metcon (Time)

2 Rounds for Time:

2020m Row

50 Wall Balls (20/14)

40 Clapping Push-Ups

30 Deadlifts (185/155)

20 Burpees

10 Alligator Crawl

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

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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

Hatch Week 8-Jerks

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Metcon

Metcon (Time)

For Time:

21-15-9

Cal row/bike

9-6-3

Clean+Jerk (185/125)

–rest 2 minutes–

21-15-9

Barbell Push-Ups

Deadlift

Village CrossFit – CrossFit L1/L2

Warm-up

Metcon

Metcon (Time)

“Outlaw 12 Days of Christmas”

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)
1, 2-1, 3-2-1, etc.

Scale weights and movements as needed

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

Make-Up Strength or Skill Session (25-30min)

If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.

If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)

Metcon

Metcon (Time)

72-54-36-18

Double Unders

24-18-12-6

Ring Dips

12-9-6-3

Squat Cleans (165/110)
3x singles

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

1 RM Hang Squat Snatch

25:00 to Find a 1 RM Hang Squat Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Snatch

6 Squat Snatch

9 Snatch Grip DL

Use 70% of Daily 1RM