06/21/2023

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

3 sets:

10 sec row (easy)

10 sec row (mod)

10 sec row (hard)

4 Dumbbell Deadlifts (build across)

4 Dumbbell Hang Cleans (build across)

4 Dumbbell Shoulder to Overhead (build across)

2. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

5 Dumbbell Deadlifts

4 Dumbbell Hang Power Cleans

3 Dumbbell Shoulder to Overhead

Workout

Metcon (AMRAP – Rounds and Reps)

RX+

20:00 Amrap

25/20 Calorie Row or Bike

40 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row or Bike

30 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row Or Bike

20 Dumbbell Shoulder to Overhead (50s/35s)

RX

20:00 Amrap

20/16 Calorie Row or Bike

40 Dumbbell Deadlifts (35s/25s)

20/16 Calorie Row or Bike

30 Dumbbell Hang Power Cleans (35s/25s)

20/16 Calorie Row or Bike

20 Dumbbell Shoulder to Overhead (35s/25s)

Scaled

20:00 Amrap

16/12 Calorie Row or Bike

30 Dumbbell Deadlifts (light)

16/12 Calorie Row or Bike

20 Dumbbell Hang Power Cleans (light)

16/12 Calorie Row or Bike

10 Dumbbell Shoulder to Overhead (light)

Target number of Rounds: 2.5 Rounds

Minimum number of Rounds before scaling: 1.5 Rounds
*Log in notes if you biked or rowed

Skills and Drills

Option 1 (Checkmark)

Pistols: Week 1

Pistol Start-Up

All Levels:

Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.

Mobility

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()

Option 2 (Checkmark)

Mini pump: Arms and core

4 rounds:

10 Deficit Pushups @ RPE 7

10 Ring Row – Feet Elevated @ RPE 7

10 Single Arm DB Skull Crusher @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

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