CrossFit Levo – At Home
Warm-up (Checkmark)
5:00 Clock:
20 Jumping Jacks
5 Sit Ups
10 Alternating Leg V-Ups
5 Towel Rows/Banded Bent Over Rows/Crush Grip Dumbbell Row
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
Demo Videos
Jumping Jacks
Alternating Leg V-Up
Sit Ups
Towel Rows OR Banded Bent Over Row OR Crush Grip Dumbbell Bent Over Row
Banded Strict Press OR Crush Grip Dumbbell Strict Press
Bodyweight Metcon
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Metcon (AMRAP – Rounds and Reps)
Oahu Bodyweight
AMRAP 15 Minutes
20 Towel Rows or Banded Bent Over rows
20 Alternating Leg V-Ups
20 Banded Strict Press or 10 Pike Push Ups
20 Sit Ups
“Backpack Option”
AMRAP 15 Minutes
20 Backpack Bent Over Row
20 Backpack Alternating Leg V-Up
20 Backpack Shoulder to Overhead
20 Backpack Sit Up
“M30 Scaled”
AMRAP 15 Minutes
20 Towel Rows
20 Seated Toe Taps
20 Banded Strict Press OR Crush Grip Object Strict Press
20 Quarter Sit Ups
“Mayhem Moms”
AMRAP 15 Minutes
20 Towel Rows OR Banded Bent Over Row
20 Modified Alternating Leg V Ups
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Pelvic Tilts – these are especially good for women who are experiencing coning
*Workout Strategy & Flow*
Fun little core + arm pump today
Remember AMRAP = As many rounds/reps as possible in 15 minutes.
Likely you are going to be able to do the core movements unbroken each round, but I would advice you to break up the rows/strict press or pike push ups into 2 sets of 10 or even 4 sets of 5.
We want you to be able to keep moving the full 15 minutes so don’t come out flying and hit a wall halfway through.
Towel Rows OR Banded Bent Over Row
Alternating Leg V-Up
Banded Strict Press OR Pike Push Up
Sit Ups
Minimal Metcon
()
Metcon (AMRAP – Rounds and Reps)
Oahu Minimal
AMRAP 15 Minutes
20 Crush Grip Dumbbell Bent Over Row (50/35)
20 Alternating Leg V-Ups
20 Crush Grip Dumbbell Strict Press (50/35)
20 Sit Ups
“Mayhem Moms”
AMRAP 15 Minutes
20 Crush Grip Dumbbell Bent Over Row
20 Modified Alternating Leg V Ups
20 Crush Grip Dumbbell Strict Press
20 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
*Workout Strategy & Flow*
Fun little core + arm pump today
Remember AMRAP = As many rounds/reps as possible in 15 minutes.
Likely you are going to be able to do the core movements unbroken each round, but I would advice you to break up the rows/strict press into 2 sets of 10 or even 4 sets of 5.
We want you to be able to keep moving the full 15 minutes so don’t come out flying and hit a wall halfway through.
Crush Grip Dumbbell Bent Over Row
Alternating Leg V-Up
Crush Grip Dumbbell Strict Press -remember this movement uses NO legs. So keep that core tight, legs straight and press overhead.
Sit Ups – you may hold your feet any way you want, just be sure that when you sit up, your shoulders pass your hip crease and your hands touch your feet.
Accessory
Crush Grip (Checkmark)
2-3 Sets
10 Crush Grip Dumbbell Upright Rows
10 Crush Grip Dumbbell Bicep Curls
-Rest 1:00 between sets-
“Bodyweight Option”
3 sets
10 Bodyweight Upright Row
10 Towel Bicep Curls
-Rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Upright Row
Crush Grip Dumbbell Bicep Curl
Bonus Stretching (Checkmark)
:30 Chest Stretch (each)
:30 Bicep Stretch (each)
1:00 Child’s Pose
Demo Videos
Chest Stretch
Bicep Stretch
Child’s Pose