CrossFit Levo – At Home
Warm-up (Checkmark)
3 Rounds:
:15 Butt Kicks
:15 High Knees
3 Elbow to Floor Lunge Stretch (each)
3 Upward to Downward Dog Transitions
3 Bodyweight RDL or Banded/DB Good Mornings
3 Lateral Box Step Ups (no tempo)
Demo Videos
Butt Kicks
High Knees
[Elbow to Floor Stretch with Rotation](https://youtu.be/NGyqiJTHucw) Downward to Upward Dog Transitions
Bodyweight RDL OR Banded Good Mornings OR DB Good Mornings
Lateral Box Step Up
Bodyweight Metcon
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Minimal Metcon
Metcon (Checkmark)
Maui Bodyweight
4 Sets for Quality
6 Tempo Lateral Box Step Ups (left) (24″/20″)
6 Tempo Lateral Box Step Ups (right) (24″/20″)
12 Bodyweight RDL or Banded Good Mornings
24 Forearm Plank Side to Side Hip Touches (total)
-Rest 1:30 to 2:00 between sets-
Tempo = 1 second up to standing, 3 seconds down
“M30 Scaled”
4 Sets for Quality
6 Tempo Step Up to Surface (left)
6 Tempo Step Up to Surface (right)
12 Bodyweight RDL Wall Tap
30 second Knee Plank
-Rest 1:30 to 2:00 between sets-
“Mayhem Moms”
4 Sets for Quality
6 SLOW and Controlled Lunge to Hip Extension (left)
6 SLOW and Controlled Lunge to Hip Extension (right)
12 Bodyweight RDL OR Banded Good Mornings
24 Forearm Plank Side to Side Hip Touches (total) or 12 Modified Hip Dip each side
-Rest 1:30 to 2:00 between sets-
*Workout Strategy & Flow*
This is our ‘For Quality’/Strength workout for the week. Remember this is your chance to try a harder progression if you typically scale or even a higher box than you may usually scale to.
Tempo Lateral Box Step Up
Bodyweight RDL OR Banded Good Mornings
Forearm Plank Side to Side Hip Touches
Substitutions
Tempo Lateral Box Step Ups ——-> If you are struggling to maintain the tempo lateral box step ups at the height prescribed, drop the box height. I would rather you stick to the tempo at a lower box than for you to go faster than the tempo.
—–You can also try holding onto a wall while doing this to allow for more balance
Side to Side Hip Touches —–> before altering the movement, try decreasing the rep count. If you cannot do it, then you can complete a :30 Plank OR Knee Plank
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Metcon (Time)
Maui Minimal
4 Sets for Quality
6 Tempo Lateral Box Step Ups (left) (24″/20″)
6 Tempo Lateral Box Step Ups (right) (24″/20″)
12 Dumbbell Good Mornings (50/35)
24 Forearm Plank Side to Side Hip Touches (total)
-rest 1:30 to 2:00 between sets-
Tempo = 1 second up to standing, 3 seconds down
“Mayhem Moms”
4 Sets for Quality
6 SLOW and Controlled Lunge to Hip Extension (left)
6 SLOW and Controlled Lunge to Hip Extension (right)
12 DB Good Mornings
24 Forearm Plank Side to Side Hip Touches (total) or 12 Modified Hip Dip each side
-Rest 1:30 to 2:00 between sets-
*Workout Strategy & Flow*
This is our ‘For Quality’/Strength workout for the week. Remember this is your chance to try a harder progression if you typically scale or even a higher box than you may usually scale to.
Tempo Lateral Box Step Up – this is intended to be JUST bodyweight, no dumbbell. I want you to be very mindful of the tempo and I would rather you work through tempo with just bodyweight for now 🙂
DB Good Mornings : newer movements for M30 woohoo. These aren’t tempo but you should still move at a controlled pace
Forearm Plank Side to Side Hip Touches each side counts as a rep!!
Substitutions
Tempo Lateral Box Step Ups ——-> If you are struggling to maintain the tempo lateral box step ups at the height prescribed, drop the box height. I would rather you stick to the tempo at a lower box than for you to go faster than the tempo.
—–You can also try holding onto a wall while doing this to allow for more balance
Side to Side Hip Touches —–> before altering the movement, try decreasing the rep count. If you cannot do it, then you can complete a :30 Plank OR Knee Plank
Accessory
Isolateral Farmers Carry (Checkmark)
3-4 sets
50ft Isolateral Dumbbell Farmers Carry (left)
50ft Isolateral Dumbbell Farmers Carry (right)
-Rest :30 between sets-
“Bodyweight Option”
If you have access to an odd object around the house that you can use, I recommend trying that out. A backpack, laundry detergent, suitcase/luggage, etc.
If not, you will complete 30 Standing Marches (L+R=1). Be sure you are thinking about keeping a tight core and bringing those knees up high. These aren’t meant to be HIGH knees and fast, they are meant to be controlled!
Demo Videos
Isolateral DB Farmers Carry
Single Arm Farmer Carry March
The idea here is to keep your core tight and ensure you aren’t leaning towards the side you’re holding the dumbbell.
If you don’t have space to do carries, you may do aSingle Arm Farmer Carry March10 Marches (L+R=1) and then switch and complete that on the other side.
Bonus Stretching (Checkmark)
1:00 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
Demo Videos
Couch Stretch
Pigeon Stretch