CrossFit Levo – At Home
Warm-up (Checkmark)
3:00 Clock
20 seconds of Standing Marches
10 Shoulder Swimmers
5 Push Ups to Downward Dog
5 Side Plank Reach Throughs (each side)
20 second Hollow Hold
after the 3:00 Clock
Perform 2 rounds of:
5 Towel or Crush Grip Dumbbell Bicep Curls and
5 Chair Dips or Crush Grip Dumbbell Skull Crushers
Demo Videos
Standing Marches
Shoulder Swimmers
Push Up to Downward Dog w/Explanation
Side Plank Reach through — drop to knees for side plank if needed
Hollow Hold
Chair Dip or Crush Grip Dumbbell Skull Crusher
Towel Bicep Curls or Banded Bicep Curls or Crush Grip Dumbbell Bicep Curl
Bodyweight Metcon
()
Metcon (Checkmark)
Cici’s Bodyweight
4 Sets – FOR QUALITY
15 Chair Dips
:30 Hollow Hold
15 Towel Bicep Curls or Banded Bicep Curls
:30 Forearm Plank Hold
15 Standing Marches (L+R=1)
:30 High Plank Hold
15 Standing Marches (L+R=1)
-rest 1:30 between sets-
“M30 Scaled AND Mayhem Moms”
4 Sets – FOR QUALITY
15 Wall Tricep Push Up
:30 Boat Hold
15 Towel Bicep Curls or Banded Bicep Curls
:30 Knee Plank
15 Standing Marches (L+R=1)
:30 High Plank on Knees
15 Standing Marches (L+R=1)
-rest 1:30 between sets-
*Workout Strategy & Flow*
This is our for quality workout of the week.
It looks different than a typical workout because it is going to be more strength (arms and core) focused.
Notice we have a rep count and then a hold time. Going back and forth between the two styles the whole set. We will do 4 sets, resting 1:30 between.
Chair Dip – remember we want beautiful form, so complete the version that allows you to do that. Keeping your legs straight makes the movement hard; bending the knees will make it a little easier
Hollow Hold
Towel Bicep Curls or Banded Bicep Curls – if you don’t have a towel or a band you can do curls with any household object you can find 🙂
Standing Marches – during this movement, brace your core and think about how you would walk if you were holding to heavy bags in both hands.
High Plank Hold
Substitutions
Hollow Hold —–> first try tucking your knees in the typical hollow hold position. If you still cannot hold then switch to Boat Hold
Forearm Plank Hold —–> Knee Plank
High Plank —–> High Plank on Knees
Minimal Metcon
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Metcon (4 Rounds for weight)
Cici’s Minimal
4 Sets – FOR QUALITY
15 Crush Grip Dumbbell Skull Crushers (50/35)
:30 Hollow Hold
15 Crush Grip Dumbbell Bicep Curl (50/35)
:30 Forearm Plank Hold
15 Front Rack Dumbbell Marches (holding in left arm) (L+R=1) (50/35)
:30 High Plank Hold
15 Front Rack Dumbbell Marches (holding in right arm) (L+R=1) (50/35)
-rest 1:30 between sets-
“Mayhem Moms”
4 Sets – FOR QUALITY
15 Crush Grip Dumbbell Skull Crusher or Wall Tricep Push Up if you are pregnant and not wanting to lie flat on your back.
:30 Boat Hold
15 Crush Grip Dumbbell Bicep Curl
:30 Knee Plank
15 Front Rack Dumbbell Marches (holding in the left arm) (L+R=1) OR go to just Standing Marches no weight if uncomfortable (L+R=1)
:30 High Plank on Knees
15 Front Rack Dumbbell Marches (holding in the right arm) (L+R=1) OR go to just Standing Marches no weight if uncomfortable (L+R=1)
-rest 1:30 between sets-
*Workout Strategy & Flow*
This is our for quality workout of the week.
It looks different than a typical workout because it is going to be more strength (arms and core) focused.
Notice we have a rep count and then a hold time. Going back and forth between the two styles the whole set. We will do 4 sets, resting 1:30 between.
For the holds if you end up dropping before the 30 seconds, get right back to it as soon as you can. If you drop multiple times in the 30 seconds then it is ideal that you switch to one of our scaling options 🙂
Crush Grip Dumbbell Skull Crusher – remember we want beautiful form. Be sure you choose a weight you can confidently complete all the reps at because I don’t actually want this dumbbell crushing your skull.
Hollow Hold
Crush Grip Dumbbell Bicep Curl – choose a weight that challenges you but allows good form. We don’t want you swinging the dumbbell up with your body
Front Rack Dumbbell Marches – a little bit of a newer movement. We have done farmers carry marches, now we are holding one dumbbell in the front rack position while we march. Be sure the weight you are holding doesn’t cause you to lean towards one side. Use your core to balance yourself and stay straight up. Be slow and controlled with these!!
High Plank Hold
Substitutions
Hollow Hold —–> first try tucking your knees in the typical hollow hold position. If you still cannot hold then switch to Boat Hold
Forearm Plank Hold —–> Knee Plank
High Plank —–> High Plank on Knees