CrossFit Levo – At Home
Warm-up (Checkmark)
5:00 Clock
:15 High Knees
:15 Jumping Jacks
3 Box Step Ups (each side)
3 Box Jumps
3 Lateral Burpees over the line / dumbbell
6 X-Jumps (no jump) or Dumbbell Snatches
Demo Videos
High Knees
Jumping Jacks
Box Step Up
Box Jump
Lateral Burpee over the line or Dumbbell Lateral Burpees
X-Jumps No Jump or Dumbbell Snatch
Bodyweight Metcon
()
Metcon (Time)
Domino’s Bodyweight
3 rounds
8 Burpee Box Jump Overs (24/20)
8 X-Jumps (no jump)
-rest 1:00-
2 rounds
12 Box Jumps (24/20)
12 X-Jumps (no jump)
-rest 1:00-
1 round:
24 Line Facing Burpees
24 X-Jumps (no jump)
“Backpack Option”
3 rounds
8 Burpee Box Jump Over (no backpack) (24/20) OR Backpack Burpee Box Step Over – Wearing the backpack
8 Backpack Ground to Overhead
-rest 1:00-
2 rounds
12 Box Jumps (24/20) (no backpack) OR Backpack Chair Step Ups
12 Backpack Ground to Overhead
-rest 1:00-
1 round:
24 Backpack Facing Burpees
24 Backpack Ground to Overhead
“M30 Scaled”
8 Elevated Up Down with Jump
8 Step Up to Surface
8 Elevated X-Jumps No Jump – place a small stool or object directly in front of you and just focus on touching that instead of going all the way to the ground.
-rest 1:00-
2 rounds
12 Step Up to Surface
12 Elevated X-Jumps No Jump
-rest 1:00-
1 round:
24 Elevated Up Down with Jump
24 Elevated X-Jumps No Jump
“Mayhem Moms”
8 Modified Burpee + Step back Lunge (each)
8 X-Jumps No Jump
-rest 1:00-
2 rounds
12 Lunge to Hip Extension (aka split squat with kick back) (6 each)
12 X-Jumps No Jump
-rest 1:00-
1 round:
24 Line Facing Modified Burpees
24 X-Jumps No Jump
*Workout Strategy & Flow* (No Measure)
This is a fun, unique style workout. We will always be doing 24 reps, but each “set” we are doing different rounds and reps to get to the 24 reps.
We are also changing up the style of burpee / jump.
Burpee Box Jump Over : aim for these to be quick, by keeping your rest on the ground to a minimum. Think about popping up off the ground as soon as your chest touches.
—–These are jump OVERS so you don’t have to stand up all the way, you just need to get your 2 feet from 1 side of the box to the other.
Box Jump : this time we stay on 1 side of the box and stand TALL each time for the rep to count. Don’t “rebound” these, still step down off the box after each jump….but aim to go fast here. There are only 12 at a time.
Line Facing Burpees : just 24 burpees left in this workout and you are done. Yes…they are 24 in a row…but you got this!
X-Jumps No Jump – mimic the explosiveness you would need if you were lifting a heavy dumbbell for the dumbbell snatches. No jumping in these though since we will get plenty of other jumps in the burpees and box jumps.
Substitutions
Burpee Box Jump Overs —->
——If you are scared of jumping on the box, I encourage you to still jump to a lower box, chair or step.
—-If you are injured and cannot jump, you can sub for Burpee Box Step Over
Box Jumps —->
——- If you are scared of jumping on the box, I encourage you to still jump to a lower box, chair or step.
—— If you are injured, sub these for Box Step Ups
Minimal Metcon
()
Metcon (Time)
Domino’s Minimal
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatches (50/35)
-rest 1:00-
2 rounds
12 Box Jumps (24/20)
12 Dumbbell Snatches (50/35)
-rest 1:00-
1 round:
24 Dumbbell Facing Burpees
24 Dumbbell Snatches (50/35)
“Mayhem Moms”
3 rounds
8 Modified Burpee + Step back Lunge (each)
8 Single Dumbbell Hang Snatch or Elevated Single Dumbbell Snatch
-rest 1:00-
2 rounds
12 Lunge to Hip Extension (aka split squat with kick back) (6 each)
12 Single Dumbbell Hang Snatch or Elevated Single Dumbbell Snatch
-rest 1:00-
1 round:
24 Line Facing Modified Burpees
24 Single Dumbbell Hang Snatch or Elevated Single Dumbbell Snatch
*Workout Strategy & Flow*
This is a fun, unique style workout. We will always be doing 24 reps, but each “set” we are doing different rounds and reps to get to the 24 reps.
We are also changing up the style of burpee / jump.
Burpee Box Jump Over : aim for these to be quick, by keeping your rest on the ground to a minimum. Think about popping up off the ground as soon as your chest touches.
—–These are jump OVERS so you don’t have to stand up all the way, you just need to get your 2 feet from 1 side of the box to the other.
Box Jump : this time we stay on 1 side of the box and stand TALL each time for the rep to count. Don’t “rebound” these, still step down off the box after each jump….but aim to go fast here. There are only 12 at a time.
Dumbbell Facing Burpees : just 24 burpees left in this workout and you are done. Yes…they are 24 in a row…but you got this!
Dumbbell Snatch – These are single dumbbell, both heads of the dumbbell touch the ground each time and every arm will count as 1 rep. Be explosive in this movement. We want to be sure we are using our legs and hips, NOT our lower back . Burpee / Dumbbell snatch combo can really give you a sore back if you aren’t being cautious about form.
Substitutions
Burpee Box Jump Overs —->
——If you are scared of jumping on the box, I encourage you to still jump to a lower box, chair or step.
—-If you are injured and cannot jump, you can sub for Burpee Box Step Over
Box Jumps —->
——- If you are scared of jumping on the box, I encourage you to still jump to a lower box, chair or step.
—— If you are injured, sub these for Box Step Ups
Accessory
Romanian Deadlift (3 Rounds for weight)
3 Sets:
12 Split Stance Dumbbell Romanian Deadlift (each side)
– rest 1:00 between sets-
Demo Videos
Split Stance DB Romanian Deadlift
Bonus Stretching (Checkmark)
1:00 Elevated Standing Hamstring Stretch (each side)
:30 Leaning Child’s Pose (each direction)
Demo Videos
Elevated Standing Hamstring Stretch
Leaning Child’s Pose