Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Strength

5RM Front Squat (WU: 10 – 10 – 8 – 6; WS: 5 – 5 – 5 – 5)

Find 5RM Front Squat
Work up to a heavy set of 5 reps

Metcon

Metcon (Time)

2 Rounds For Time:

50 Russian KB Swings (55#/35#)

40 Stationary KB Lunges

30 Burpee Pull Ups (Pull Up Bar should be 12″ above reach)
*Complete 5 Rope Climbs at any time during the WOD

**RX+: Legless Rope Climbs

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 (Time)

3 RFT:

6 SDHP (105/80)

9 Bar Facing Burpees

12 Thrusters (105/80)

Then: 1 Mile Run

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

Strength

Squat Clean (WU: 5 – 5 – 3 – 2; WS: 2 – 2 – 2 – 2)

Build to a heavy 2-rep squat clean

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

200m Run

7 DB Devil Press (50#/35#)

14 T2B
15 burpee penalty if dumbbells are dropped. Must be completed at time of drop. Please set them down instead.

Village CrossFit – CrossFit L1/L2

Metcon

Metcon (Time)

800m Run

50 Wallballs (20/14)

1 Mile Run

100 Wallballs

1.5 Mile Run

150 Wallballs

2 Mile Run

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

Time Trial

Metcon (AMRAP – Reps)

5:00 Max Double Unders

Metcon

Metcon (Time)

“Wet Helen”

3 RFT:

500m Row

21 KB Swings (55#/35#)

12 Pull-Ups

Village CrossFit – CrossFit L1/L2

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

Skill

Metcon (Weight)

Double DB “Bring Sally Up” (35#/25#)
RX+: 50#/35#

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 DB Snatch (50#/35#)

30 Double Unders

*Increase 2 Snatch per Round

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

Strength

5RM Strict Press + Drop Sets

Find 5RM Strict Press then two drop sets of 3 at 95% and 90% of 5RM

Metcon

Metcon (Time)

5RFT:

200m Run

3 Squat Cleans (225/155)

6 Bar Muscle-Ups

9 HSPU

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 (Calories)

4 Rounds For Max Calories of:

2:00 Max Calorie Assault Bike

— Rest :60 —

2:00 Max Calorie Row

— Rest :60 —

3:00 to Run 400m
Scale run if needed.

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

Strength

6×3 Pause Squat (Back)

3-Mississippi Count at Bottom; Find a working weight for all six sets

Metcon

Metcon (Time)

21-15-9

Sumo Dead Lift High Pulls (95/65)

Bar Facing Burpees

-Rest :60–

45 Pull Ups

Village CrossFit – CrossFit L1/L2

Warm-up

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)

Time Trial

Metcon (Time)

50 Burpees for Time; must set up PVC pipe 6″ above reach.

Metcon

Metcon (Time)

4 RFT:

100 Double Unders

15 Hang Power Snatch (135/95)

25 Wall Balls (20/14)

Rest :90