Village CrossFit – CrossFit L1/L2

Warm-up

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

400m Run

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

Strength

Bench Press: 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

For Time:

4 Post Handstand Walk (scale: 3 wall walks)

10 T2B

10 Thruster (135/95)

4 Post Handstand Walk

12 T2B

12 Thruster (135/95)

4 Post Handstand Walk

14 T2B

14 Thruster (135/95)

4 Post Handstand Walk

16 T2B

16 Thruster (135/95)

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)

Strength

Deadlift – 6 x 3 @ 85%

WU: 10 – 10 – 8 – 5

WS: 3 – 3 – 3 – 3 – 3 – 3

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

DU (Scale: 3X singles)

Push-Ups

AbMat Sit-ups

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

Back Squat + Front Squats

3min Round to Complete (5 Rounds):

7 Backsquats (185/135)

7 Front Squats (185/135)
Done off the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

100m Row

3 HSPU*

3 Burpees

3 Deck squats w/ Wall Ball (20/14)

Add 100m row and 3 reps to all movements after the completion of each round.

*Scale: Sested DB strict press or Pike Push-Ups

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

Power/Squat Cleans and Push Press/Jerk

Use this time to work on your Power and squat cleans, Push Press and Jerks

Metcon

Metcon (Time)

For Time:

50 Pull-Ups

20 Power Clean (135/95)

20 Push Press (135/95)

50 Cal Row/Bike

20 Push Jerk (135/95)

20 Squat Clean (135/95)

50 Pull-Ups

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

Hang Squat Snatch

In sets of 2, warm up to 70% – 80% of your 1 RM Squat Snatch; Perform 4×2 sets at working weight

Metcon

Metcon (Time)

4 Rounds for Time:

200m run

15 Wall Ball (20/14)

10 Box Jump Over (24/20)

5 Hang Squat Snatch (155/110)

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)

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)

10 Rounds for Time:

1 Rope Climb

20 Walking Lunges

3 Strict HSPU*

20 Air Squats

* Seated DB Strict Press or Pike Push-Ups

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

RDL 4×8 @ 75%

Superset with 8 reps of Bulgarian Split squats on a box or bench (each leg). Body weight or using a barbell.

Metcon

Metcon (Time)

For Time:

10 * 9 * 8 * 7 * 6 * 5 * 4 * 3 * 2 * 1

-SDHP (95/65)

-T2B

*100m Sprint between each 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

OHS, Full Snatch, Clean & Jerk

Take this time to work on your OHS, Full Snatch, and Clean & Jerk. Work up to the weight you will be using for the wod

Metcon

Metcon (Time)

For Time:

21 Overhead Squats (135/95)

21 Box Jumps (30/24)

15 Full Snatch (165/115)

15 Box Jumps (30/24)

9 Clean and Jerk (205/145)

9 Box Jumps (30/24)

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)

EMOTM

Metcon (No Measure)

12min EMOM:

Odd: 2 KB Turkish Get Ups (55/35)

Even: 10/8 Cal Bike/Row

Metcon

Metcon (Time)

For Time:

30 Burpees

30 Wall Ball (20/14)

8 Bar Muscle-Ups

30 Hang Power Clean (95/65)

8 Bar Muscle-Ups

30 Wall Ball (20/14)

30 Burpees

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

EMOTM

Back and Front Squats

3min Round to Complete (5 Rounds):

10 Backsquats (135/95)

10 Front Squats (135/95)
Done off the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

7 DB Renegade Row (50/35)*

5 DB Box Step Overs (20)(50/35)

3 DB Devil Press (50/35)

1 Alligator Walk (4 Posts)

* Row on Left + Row on right (No Push-Ups) = 1 Rep