CrossFit Levo – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
2 Rounds:
10 Reverse Snow Angels
5 Inchworm
5 Up Downs
Then,
1 Round at workout pace:
100m Run
10 Sit Ups
10 Towel/Banded Rows OR Dumbbell Bent Over Row
Demo Videos
Hinshaw Warm up
Reverse Snow Angels
Inchworm to Pushup
Up Downs
Sit Ups
Towel Rows or Banded Bent Over Row or Double Dumbbell Bent Over Row
Bodyweight Metcon
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Metcon (Time)
Papa John’s Bodyweight
3 rounds
400m Run
30 Sit Ups
20 Towel Rows or Banded Bent Over Rows or Bodyweight Renegade Rows
“Backpack Option”
3 rounds
400m Backpack Run
30 Backpack Sit Ups
20 Backpack Bent Over Row
“M30 Scaled”
M30 SCALED
3 rounds
2:00 Step Jacks
30 Quarter Sit Ups
20 Towel Rows or Kneeling Bodyweight Renegade Row
“Mayhem Moms”
3 rounds
2:00 Skipping in Place (slow and controlled)
30 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Towel Rows or Banded Bent Over Row or Elevated Bodyweight Renegade Row
*Workout Strategy & Flow*
3 Rounds for time. No built in rest here, so the strategy for completing this is important to have figured out BEFORE you start.
I recommend using your transition from one movement to the next as your rest time.
Run – Control your breathing here. Pacing will be important because we want to be sure when you get done with the 400m you are ready to get right two those sit ups. Plan to get faster as the rounds go on.
Sit Ups -if you can hang on to these unbroken, that would be the best plan to make up for going slower on the run or taking more breaks in the rows.
Towel Rows or Banded Bent Over Row or if you don’t have access to a towel or a band, Bodyweight Renegade Row : Ideally I would like to see 2 sets of 10 but If you want to do 10, 5, 5 that will work to. Just remember we should keep the rest to a minimum.
Substitutions
Run —–>
——-If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 2:00 each time.
——If you don’t have a place to run OR you are injured try one of these options: 2:00 of High Knees OR High Knees to Lateral Shuffle OR Standing Marches OR Jumping Jacks
Minimal Metcon
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Metcon (Time)
Papa John’s Minimal
3 rounds
400m Run
30 Sit Ups
20 Dumbbell Bent Over Rows (2×50/35)
“Mayhem Moms”
3 rounds
2:00 High Knees to Lateral Shuffle – controlled
30 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Double Dumbbell Bent Over Row
*Workout Strategy & Flow*
3 Rounds for time. No built in rest here, so the strategy for completing this is important to have figured out BEFORE you start.
I recommend using your transition from one movement to the next as your rest time.
Run – Control your breathing here. Pacing will be important because we want to be sure when you get done with the 400m you are ready to get right two those sit ups. Plan to get faster as the rounds go on.
Sit Ups -if you can hang on to these unbroken, that would be the best plan to make up for going slower on the run or taking more breaks in the rows.
Double Dumbbell Bent Over Row : The weight you select here matters!!! We don’t want to set the dumbbells down more than 1 (maybe 2 times) each round. So stick with a weight you for 10 reps while breathing heavy and under fatigue.
Substitutions
Run —–>
——-If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 2:00 each time.
——If you don’t have a place to run OR you are injured try one of these options: 2:00 of High Knees OR High Knees to Lateral Shuffle OR Standing Marches OR Jumping Jacks
Accessory
Crush Grip (3 Rounds for weight)
3 Sets:
12 Crush Grip Dumbbell Upright Rows
12 Crush Grip Dumbbell Floor Press
-rest 1:00 between sets-
Bodyweight Option
3 Sets:
12 Bodyweight Upright Row
12 Hand Release Push Ups
Demo Videos
Crush Grip Dumbbell Upright Row
Crush Grip Dumbbell Floor Press