CrossFit Levo – At Home
Warm-up (Checkmark)
Warm Up
3 Rounds:
20 Line Hops (lateral) or Single Unders
3 Elbow to Floor Lunge (each side)
3 Dynamic Squat Stretches
3 Squat to Overhead Reach or 3 Single Dumbbell Thrusters (each)
Then…immediately into
1 Round (at workout pace)
20 Line Hops or CrossOver Single Unders or Double Unders
5 Squat to Overhead Reach or 5 Single Dumbbell Thrusters (Each side)
Demo Videos
Line Hops or Single Unders
Dynamic Squat Stretch
Elbow to Floor Stretch with Rotation
Squat to Overhead Reach or Single Dumbbell Thruster
Single Dumbbell Thruster
Double Unders
Bodyweight Metcon
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Metcon (4 Rounds for time)
Little Caesar’s Bodyweight
4 Sets (1 Set Every 4 Minutes)
30 Squat to Overhead Reach
90 Line Hops
“Backpack Option”
4 Sets (1 Set Every 4 Minutes)
30 Backpack Thruster
90 Hops over the backpack
“M30 Scaled”
4 Sets (1 Set Every 4 Minutes)
30 Squat to Chair
90 Object Toe Taps
“Mayhem Moms”
4 Sets (1 Set Every 4 Minutes)
30 Squat to Overhead Reach
90 Slow and Controlled Line Hops
*Workout Strategy & Flow*
This one is relatively straight forward. 2 movements, get ’em done as quickly as possible so you can rest!! These should be FAST efforts each set.
Squat to Overhead Reach – 2 sets of 15 with 3-5 seconds of rest OR you can really spice it up and aim to go unbroken on all 4 sets. (I don’t advise if it is going to make you blow up in set 2)
Line Hops – stay steady!!!! You don’t have to go fast, as long as you just keep going.
FLOW
00:00 – 4:00: Complete Set 1 of 30 Squat to Overhead Reach
90 Line Hops as quickly as possible, rest the remainder of time.
40:00 – 8:00: Complete Set 2 of 30 Squat to Overhead Reach
90 Line Hops as quickly as possible, rest the remainder of time.
08:00 – 12:00: Complete Set 3 of 30 Squat to Overhead Reach
90 Line Hops as quickly as possible, rest the remainder of time.
12:00 – 16:00: Complete Set 4 of 30 Squat to Overhead Reach
90 Line Hops as quickly as possible…then YOU’RE DONE!
Minimal Metcon
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Metcon (4 Rounds for time)
Little Caesar’s Minimal
4 Sets (1 Set Every 4 Minutes)
20 Single Dumbbell Thrusters (50/35) (half each side)
60 Single Under Crossovers or 90 Double Unders
“Mayhem Moms”
4 Sets (1 Set Every 4 Minutes)
20 Single Dumbbell Thruster or Squat to Overhead Reach
60 Slow and Controlled Line Hops
*Workout Strategy & Flow*
This one is relatively straight forward. 2 movements, get ’em done as quickly as possible so you can rest!! These should be FAST efforts each set.
Single Dumbbell Thruster – I don’t care how you get these done, but you have to do 10 on each arm. You can switch every 5, you can do all 10 then switch or you can switch every rep. Just be sure you have a plan going in. We want to minimize the amount of rest we take here.
HOW TO COUNT SINGLE UNDER CROSSOVERS OR Double Unders – stay steady!!!! You don’t have to go fast, as long as you just keep going. If you know that you are going to trip up, try to make planned breaks at the half way mark.
—– 2 Crossover Tips
FLOW
00:00 – 4:00: Complete Set 1 of 20 Single Dumbbell Thrusters
60 Single Under Crossovers as quickly as possible, rest the remainder of time.
40:00 – 8:00: Complete Set 2 of 20 Single Dumbbell Thrusters
60 Single Under Crossovers as quickly as possible, rest the remainder of time.
08:00 – 12:00: Complete Set 3 of 20 Single Dumbbell Thrusters
60 Single Under Crossovers as quickly as possible, rest the remainder of time.
12:00 – 16:00: Complete Set 4 of 20 Single Dumbbell Thrusters
60 Single Under Crossovers as quickly as possible…then YOU’RE DONE!
Substitutions
Single Under Crossovers / Double Unders —-> for the sake of today and because I love you and your calves and this week has had a lot of jumping…… IF YOU ARE SUBBING SINGLE UNDERS , ONLY COMPLETE 120 EACH SET (rather than the typical 2x double unders)
Accessory
Z-Press (3 Rounds for weight)
3 Sets:
15 Crush Grip Seated Dumbbell Z-Press
-rest 1:00 between sets-
Demo Videos
Crush Grip Seated Dumbbell Z-Press
—–scale to: Crush Grip Seated Object Z-Press OR Pike Push Up
Bonus Stretching (Checkmark)
1:00 Alternating Calf Stretch
:30 Leaning Tricep Stretch (each side)
Demo Videos
Alternating Calf Stretch
Leaning Tricep Stretch