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Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Hey there Villagers,

As crazy as it might sound, the 2019 CrossFit open is right about the corner! With that in mind, you might notice a little change in the programming in the coming weeks.

We’ve spent the last while incorporating some longer metcons, learning how to hold a steady pace. Now we’ll start to learn how and when to push the pace by adding in more work:rest ratios, simulating the burn we are all so familiar with from past opens. If you find yourself craving the longer metcons, don’t worry they’ll be mixed in, but we encourage you to keep learning how to sprint!

On top of that, we’ll build in more time for high skill movement practice so we can be prepared when things like muscle-ups, pistols, and handstands pop up.

Please feel free to reach out to your coaches if you have any questions!

P.S. – Hope you all enjoy bike week 2018!


Warm-up (No Measure)

Move for 12 minutes:

25 Face Pulls

10 Hollow Rocks

10 Hands to elbows to hands planks (5 each direction)

10 Candle Sticks


Pull-ups (Leave 2-3 Reps in the tank)

Push-ups (Leave 2-3 Reps in the tank)

If you don’t have push-ups yet, do these with a barbell in the rack. If you have 10+ push-ups, complete these at explosive pushups. Start chest on the ground and “jump” up to plates and then “step” back down.

When scaling up or down from push-ups, target a challenging 8-10 reps.


Metcon (Time)

Complete the following for time:

50/30 AB Cals

How hard can you go for 2 minutes?

Metcon (No Measure)


50 Banded Good-mornings

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