Village CrossFit – CrossFit L1/L2

Village CrossFit – CrossFit L1/L2

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

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Strength

Bench Press

5-5-5-5-5

After 15.2

Village CrossFit – CrossFit L1/L2

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

Strict Press

5-5-5-5-5 all at 85%

Skill

Kipping skill

Metcon

200 m sprint

8 rounds

:45 seconds rest in between each around

Village CrossFit – CrossFit L1/L2

Warm-up

1000m Row/800m Run

–then–

Dodgeball

Warm-up ends at the 12 minute mark

Strength

C+J Complex (1-1-1-1-1-1-1-1)

3 Cleans+1 Push Jerk+1 Split Jerk
Use 85% of 1RM from 2/1/19

–up to 20 minutes–

Metcon

Metcon (Time)

For Time:

30 Cal Bike*

30 Wall Ball (20/14)

30 Burpees

30 Cal Row*

30 HSPU**

30 Box Jump (24/20)
*Row and Bike can be switched, but can only be done once

**Scale for HSPU = Seated DB Press

Rx+ with vest

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

Back Squat (5-5-5)

W/U: 8-5-3

Workings Sets: %65-%75-%85

Skill

Double-Unders (10 minutes to work on Double Unders)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

75 Double Unders (2x singles)

50m DB Farmer’s Carry (50/35)

25 Straight Leg Sit Ups

Village CrossFit – CrossFit L1/L2

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Snatch Grip Deadlift (10-10-10)

Find 10RM then complete 10 reps @ %95 and 10 @ %90

Record 10RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Village CrossFit – CrossFit L1/L2

Warm-up

800m Run/1000m Row

20 PVC Pass Through

**Up to 8 minutes to complete**

Strength

Overhead Squat (3-3-3-3-3)

warm up sets: 5-5-3-2

working sets performed at %70-%75-%80-%85-%85

**20 minutes to complete**

Skill

T2B Progression

Start with Kip Swing

Kipping Knee Up

Knee to Elbow

Toe to Bar

Use this time to determine scaling needs for the WOD

**10 Minutes to complete**

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
There is no rest between the AMRAP and 1RM portions

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Village CrossFit – CrossFit L1/L2

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

Back Squat (20min to work up to a heavy 2RM. (WU: 5-4-4-3-3))

Metcon (Time)

For Time:

15 Back Squats (95/65)

15 S2OH (95/65)

400m Run

12 Back Squats (95/65)

12 S2OH (95/65)

400m Run

9 Back Squats (95/65)

9 S2OH (95/65)

400m Run

6 Back Squats (95/65)

6 S2OH (95/65)

400m Run

3 Back Squats (95/65)

3 S2OH (95/65)

* Everything done from the ground

Time Cap: 25min

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

Push Jerk (20min to find a heavy 1 RM (WU: 4-3-3-2-2))

Metcon (Time)

4 Rounds for Time:

8 Power Clean and Jerk (135/95)

12 AbMat Sit-up w/ plate (45/35)

16 Cal Row/Bike

Village CrossFit – CrossFit L1/L2

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 (Time)

Filthy Fifty

For Time:

50 Box Jumps (24/20)

50 Jumping Pull-Ups

50 Kettlebell Swings (55/35)

50 Walking Lunges

50 Knee to Elbow

50 Push Press (45/35)

50 Back Extensions (Superman)

50 Wall Balls (20/14)

50 Burpees

50 Double Under*

*Scale: 150 Single Unders