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CrossFit Village Berwyn – CrossFit


The 2018 CrossFit Open is now at an end, which means so too ends all of our 2018 CrossFit Games seasons. Hopefully, everyone was able to accomplish their goals, whether that was their first muscle-up, chest-to-bar pull-up, or finishing their first open!

That said, it’s time to turn towards the 2019 season. It’s less than 340 days until 19.1 is released! To help us all accomplish our goals, we’re going to set up progressive programming to help improve our fitness across the range of tests that appear in the Open. That includes being strong enough to move barbells, skilled enough to move ourselves (more) like gymnasts, and conditioned enough to not stop moving.

It’s hard to fully focus on all those at once, so we are going to start our year off with the “base of the pyramid”, which is our aerobic conditioning. That might send your mind to long runs, never-ending rows, or neon tights and 90’s hip hop, but stay with me.

Aerobic exercise generally refers to exercise that we can perform for long durations, which means it needs to be at sub-maximal efforts.

Rather than do that one movement at a time, like running, we’re going to start implementing this in the form of “warm-ups” where we will move through a variety of low intensity movements for about 15 minutes. Initially we will move at a pace where you could hold a conversation, and we will gradually begin to move a little faster, or for a little longer.

As we get more efficient at using oxygen during exercise (aka become more aerobic), we should see this impact everything else we do in CrossFit. Don’t worry, we’ll still be lifting, practicing gymnastics, and doing intense metcons as we go, but we wanted to share a little about the roadmap we’ll be following for next 8-10 weeks.

Reach out to your coaching staff if you have any questions about the programming, whether it’s the why, the what, or the how. We’ll be happy to talk about it and how it’ll help you accomplish your goals!

-Coach Brandon


Warm-up (No Measure)

15 minute EMOM (Move through the following at a pace you can hold a conversation at. You’ll go through each station 3 times in 15 minutes)


Single Unders

Box Step Ups


Single Arm KB Deadlift (switch sides after 30 seconds)


Deadlift (5×5)


Metcon (AMRAP – Rounds and Reps)

3 rounds of 3 minutes of work 1 minute of rest, AMRAP

5 power cleans

10 push ups

15 air squats

Rx: 155/105#

Score is total number of rounds, start each new 3 minute set where the last 3 minute set left off

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