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

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

Weightlifting

Hatch Wk 7-Jerk

5 @ 70%

5 @ 80%

2 @ 85%

3 @ 90%

1 @ 100%

Metcon

Metcon (AMRAP – Reps)

Death by Thrusters (135/95)
Minute 1 = 1 thruster, minute 2 = 2 thrusters etc until the reps cannot be completed within the minute

Use 65% 1RM for scaling

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

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jenkins”

AMRAP 40 with a partner

50 Burpees

400 meter Run

50 American Kettlebell Swings (55/35)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run
Split work evenly, run together

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up | DB (with light DB) (No Measure)

3 Rounds of:

10 Calorie Row

10 Single-Arm DB Strict Press (10 each arm)

10 DB Front squat

Strength

Hatch Wk-7 Front Squat

5 @ 70%

5 @ 80%

2 @ 85%

3 @ 90%

1 @ 95%

Metcon

Metcon (Time)

4 RFT:

500m Row/.7mi bike

15 DB power cleans(50/35)

Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Line Drills v2) (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

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 (AMRAP – Reps)

AMRAP 20:

400m Run

30 V-Ups

15 SDHP (95/65)
Run counts as 1 Rep

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

Weightlifting

Clean Complex (1-1-1-1-1-1)

2 Clean Pulls, 1 Power Clean, 1 Hang Squat Clean

Metcon

Metcon (Time)

21-15-9

Squat Clean (95/65)

42-30-18

HR 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

Hatch-Jerk Wk 6

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Metcon

Metcon (Time)

4 RFT:

75 Double Unders (150 singles)

30 Slam Balls (30/20)

20 Russian Twist

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

Metcon

Metcon (Time)

With a Partner:

1000m Row

60 Burpee Box Jump (24/20)

1000m Row

60 Wall Ball (30/20)

1000m Row

60 Ab-Mat Sit-Ups

1000m Row

60 Front Squat (135/95)

1000m Row

60 HSPU

1000m Row

60 Dead Lift (185/125)
Rx+ w/ vest

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

Hatch-Front Squat Wk 6

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Metcon

Metcon (AMRAP – Reps)

6 x 2 minute rounds:

200m Sprint

AMRAP Power Snatch (75/55)