CrossFit Levo – At Home
Warm-up (Checkmark)
3 Rounds:
:15 Standing Marches
5 Inchworms
5 Dynamic Squat Stretches
5 Single Leg RDL (each side)
5 Hand Release Push Ups
10 Jumping Air Squats
*Minimal – afterward perform
1 round of:
5 Suitcase Dumbbell Deadlifts (each side)
10 Crush Grip Dumbbell Floor Press
5 Single Dumbbell Squat Clean (each side)
…..then perform…
5 reps of Dumbbell Deadlift, Dumbbell Floor Press, Dumbbell Squat Cleans with the 2 dumbbells you are using for the workout.
Demo Videos
Standing Marches
Inchworm to Pushup
Dynamic Squat Stretch
Bodyweight Single Leg RDL
Hand Release Push Ups
Jumping Air Squat
Minimal Only
Single Arm Dumbbell Suitcase Deadlift
Crush Grip Dumbbell Floor Press
Single Dumbbell Squat Clean
Bodyweight Metcon
()
Metcon (Time)
Happy & Dopey Bodyweight
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Bodyweight Single Leg RDL (each side)
Hand Release Push Ups
Jumping Air Squats
“Backpack Option”
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Backpack Deadlifts
Backpack Push Ups or if you cannot complete push ups with weight on your back, then Backpack Floor Press
Backpack Back Squat
“M30 Scaled”
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Bodyweight RDL Wall Tap
Elevated Knee Push Ups
Squat to Chair
“Mayhem Moms”
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Wall Assisted Single Leg RDL (each side)
Incline Push Ups
Air Squat with Rise
*Workout Strategy & Flow*
The chunk of the workout will be in round 10-7. It is going to be a mentally tough workout but keep the positive outlook that the reps are going down in weight.
Sometimes speed can keep us from properly completing each movement standard. So I encourage you that while this workout is for time, you are holding yourself accountable to do each rep correctly, every time.
Bodyweight Single Leg RDL each round will be per leg. So 10 single leg rdls on left, 10 on right.
Hand Release Push Ups – This is likely going to be the most challenging for a lot of us. Remember to keep a tight core so you aren’t “worming” your way up to top of the push up. If you get fatigued and start losing form, move to one of the substitution options.
Jumping Air Squat
Flow
10 Bodyweight RDLS (each side)
10 Hand Release Push Ups
10 Jumping Air Squats
9 Bodyweight RDLS (each side)
9 Hand Release Push Ups
9 Jumping Air Squats
8,8,8,7,7,7 and so on…..to 1,1,1
Substitutions
Hand Release Push Ups —–> Incline Push Ups or Knee Push Ups or Elevated Knee Push Ups
Minimal Metcon
()
Metcon (Time)
Happy & Dopey Minimal
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dumbbell Deadlifts (2×50/35)
Dumbbell Floor Press (2×50/35)
Dumbbell Squat Cleans (2×50/35)
*Today I would like to be sure you finish in 15 minutes or less. With that being said, you need to be sure you select the proper weights so you can do that!!
“Mayhem Moms”
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dumbbell Deadlift
Dumbbell Incline Bench Press OR Dumbbell Physioball Bench Press – using something to prop yourself up slightly so you are at an incline rather than laying flat on your back.
Dumbbell Hang Squat Clean
*Workout Strategy & Flow*
If you watched Semifinals for the 2023 CrossFit Games season then, maybe this one excites you. It is our M30 Dumbbell Only Version of “Semifinals Linda”
BE VERY SMART ABOUT YOUR DUMBBELL CHOICE HERE.
The chunk of the workout will be in round 10-7. It is going to be a mentally tough workout but keep the positive outlook that the reps are going down in weight.
Sometimes speed can keep us from properly completing each movement standard. So I encourage you that while this workout is for time, you are holding yourself accountable to do each rep correctly, every time.
REMINDERS OF MOVEMENT STANDARD
Dumbbell Deadlift – Keep your back flat, chest tall and stand up every single rep. Meaning knees, hips, shoulders in line.
Dumbbell Floor Press – Elbows touch the floor and then you press out to full extension with arms straight on every single rep.
Dumbbell Squat Cleans – One head of each dumbbell must touch the ground every single rep. Remember to use those hips to help get the dumbbells up onto the shoulders. We are squatting all the way down and then coming up to full hip extension at the top of each rep.
Accessory
Core Burner (Checkmark)
50 Sit Ups
–Rest 30 seconds–
Max Effort Unbroken Hollow Hold
–Rest 30 seconds–
50 Sit Ups
Scoring
Set 1: time it takes you to complete your first 50 sit ups
Set 2: Time you hold your 1 max effort unbroken hollow hold
Set 3: time it takes you to complete your second 50 sit ups
Demo Vidoes
Sit Ups
Hollow Hold
Scaling Options:
Sit Ups —–> Quarter Sit Ups ; Pelvic Tilts – these are especially good for women who are experiencing coning
Hollow Hold —–> Boat Hold ; Knee Plank
Bonus Stretching (Checkmark)
1:00 Elbow to Floor Stretch with Rotation (left)
1:00 Hamstring Stretch (left)
1:00 Elbow to Floor Stretch with Rotation (right)
1:00 Hamstring Stretch (right)
1:00 Child’s Pose
Ideally you will use this as a flow.
You will start with the Elbow to Floor Stretch on the left and then slowly transition to the Hamstring Stretch position on that same leg. Then you will repeat this but on the right leg.
Finishing with a 1:00 Child’s Pose