CrossFit Levo – At Home
Warm-up (Checkmark)
2:30 Clock
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Elbow to Floor Stretch (each side)
….then….
2:30 Clock:
10 Mountain Climbers (L+R=1)
5 Pike Push Ups or Banded Strict Press or Crush Grip Dumbbell Strict Press
5 Box Step Ups (each side)
5 Box Jumps
Demo Videos
You will move through the first 2:30 doing ONLY these three movements:
Reverse Snow Angels
Scap Only Push Up
Elbow to Floor Stretch
the second 2:30 minutes you will only do these 4 movements:
Mountain Climber
Pike Push Up OR Banded Strict Press OR Crush Grip Dumbbell Strict Press
Box Step Up
Box Jump
Bodyweight Metcon
()
Metcon (4 Rounds for reps)
The Evil Queen Bodyweight
EMOM 16 Minutes (aka 4 sets)
Minute 1: 30 Mountain Climbers (L+R=1)
Minute 2: 10 Pike Push Ups or 15 Banded Strict Press
Minute 3: Max Box Jumps
Minute 4: Rest
“Backpack Option”
EMOM 16 Minutes (aka 4 sets)
Minute 1: 30 Mountain Climbers (L+R=1) – NO backpack
Minute 2: 15 Backpack Strict Press
Minute 3: Max Backpack Chair/Box Step Ups
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes (aka 4 sets)
Minute 1: 30 Elevated Mountain Climber s (L+R=1)
Minute 2: 15 Bear Crawl Alternating Shoulder Taps (L+R=1)
Minute 3: Max Step Up to Surface
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes (aka 4 sets)
Minute 1: 60 Elevated Mountain Climber (L+R = 1)
Minute 2: 15 Banded Strict Press OR 10 Pike Shoulder Taps (L+R=1)
Minute 3: Max Modified Tuck Jumps
Minute 4: Rest
*Workout Strategy & Flow*
EMOM = every minute on the minute. So set a clock and do something different each minute 🙂
Remember any time you have left over in that minute, you rest.
Minute 1: 30 Mountain Climber . Try your best to get all 30 mountain climbers as quickly as you can, perhaps without stopping. If you need to take a break, make it quick and get right back to it!! So left leg is 1, right leg is 1, leg leg is 2, right leg is 2…and so on. I recommend counting that way, 1,1,2,2,3,3…to 30.
Minute 2: 10 Pike Push Up . My recommendation is A set of 5, shake it out, and a set of 5. This will allow you to manage fatigue over all 4 sets. Remember those mountain climbers are going to have your shoulders VERY warm. OR 15 Banded Strict Press
Minute 3: Max Box Jumps . Aim to go the full minute trying to get as many reps as possible. Be sure to stand tall on the top of the box each rep.
Enjoy that full minute of rest in minute 4 because it will go back quick.
Substitutions
Box Jumps —–>
——–If jumping scares you, I still want you to find a low box/chair/step that you can practice jumping to. It’s good to face fears and work to overcome the mental side of fitness.
———If you have an injury keeping you from jumping, complete Max Box Step Up
Pike Push Ups ——> 10 Pike Shoulder Taps (L+R=1)
Scoring
We are ONLY score the # of reps we complete each set in the Box Jumps.
Minimal Metcon
()
Metcon (4 Rounds for reps)
The Evil Queen Minimal
EMOM 16 Minutes (aka 4 sets)
Minute 1: 30 Mountain Climbers (L+R = 1)
Minute 2: 15 Crush Grip Dumbbell Strict Press (50/35)
Minute 3: Max Box Jumps
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes (aka 4 sets)
Minute 1: 60 Elevated Mountain Climber (L+R = 1)
Minute 2: 15 Crush Grip Dumbbell Strict Press
Minute 3: Max Modified Tuck Jumps
Minute 4: Rest
*Workout Strategy & Flow*
EMOM = every minute on the minute. So set a clock and do something different each minute 🙂
Remember any time you have left over in that minute, you rest.
Minute 1: 30 Mountain Climber . Try your best to get all 30 mountain climbers as quickly as you can, perhaps without stopping. If you need to take a break, make it quick and get right back to it!! So left leg is 1, right leg is 1, leg leg is 2, right leg is 2…and so on. I recommend counting that way, 1,1,2,2,3,3…to 30.
Minute 2: 15 Crush Grip Dumbbell Strict Press . My recommendation is A set of 8, shake it out, and a set of 7. This will allow you to manage fatigue over all 4 sets. Remember those mountain climbers are going to have your shoulders VERY warm.
Minute 3: Max Box Jumps . Aim to go the full minute trying to get as many reps as possible. Be sure to stand tall on the top of the box each rep.
Enjoy that full minute of rest in minute 4 because it will go back quick.
Substitutions
Box Jumps —–>
——–If jumping scares you, I still want you to find a low box/chair/step that you can practice jumping to. It’s good to face fears and work to overcome the mental side of fitness.
———If you have an injury keeping you from jumping, complete Max Box Step Up
Scoring
We are ONLY score the # of reps we complete each set in the Box Jumps.
Accessory
Accessory (2 OPTIONS) (Checkmark)
Score = either 1 or 2 depending on how you do it
#1 (for those not doing burpee challenge)
3 Sets:
15 Chair Dips
1:00 Wall Sit
-Rest 1:00 between sets-
#2 (for those doing the burpee challenge)
5 Sets:
10 Burpees
:30 Wall Sit
-Rest 1:00 between sets-
Demo Videos
Chair Dip
Wall Sit
Burpee Variations
Scaling Options
Chair Dips —-> Wall Tricep Dips
Wall Sit —–> sit as close to 90 degrees as you can on the wall for the full amount of time. OR attempt just a 30 second hold at 90 degrees.
Bonus Stretching (Checkmark)
:30 Calf Stretch (left)
:30 Calf Stretch (right)
:30 Trap Stretch (left)
:30 Trap Stretch (right)