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
6 Burpees to Target OR 6 Single Dumbbell Devil Press
Demo Videos
Hinshaw Warm up
Reverse Snow Angels
Inchworm to Pushup
Up Downs
Burpee to Target
Single Dumbbell Devil Press
Bodyweight Metcon
()
Metcon (Time)
Magic Kingdom Bodyweight
For Time:
800m Run
8 Burpees to Target
600m Run
16 Burpees to Target
400m Run
24 Burpees to Target
200m Run
32 Burpees to Target
“Backpack Option”
For Time:
800m Backpack Run
8 Backpack Devil Press
600m Backpack Run
16 Backpack Devil Press
400m Backpack Run
24 Backpack Devil Press
200m Backpack Run
32 Backpack Devil Press
“M30 Scaled”
For Time:
4:00 Step Jacks
8 Elevated Up Down with Jump
3:00 Step Jacks
16 Elevated Up Down with Jump
2:00 Step Jacks
24 Elevated Up Down with Jump
1:00 Step Jacks
32 Elevated Up Down with Jump
“Mayhem Moms”
Stick with the same version of modified burpees the whole time if possible
For Time:
4:00 Slow and Controlled High Knees to Lateral Shuffle
8 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
3:00 Slow and Controlled High Knees to Lateral Shuffle
16 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
2:00 Slow and Controlled High Knees to Lateral Shuffle
24 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
1:00 Slow and Controlled High Knees to Lateral Shuffle
32 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
*Workout Strategy & Flow* (No Measure)
Happy Monday!!! This one is going to be a mental grind. The runs get shorter, and the burpees to target increase in reps as the workout goes on.
Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.
Burpee to Target : Find your rhythm here. We want to be able to keep moving, even on the bigger numbers. This any target that is at least an arms length away that cause you to have to jump. For example: a door way, a tree branch, a spot on your wall, a pull up bar, etc.
Substitutions
Run —–>——Option 1: 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 4:00 , 3:00 , 2:00 and 1:00.
——Option 2:
You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Minimal Metcon
()
Metcon (Time)
Magic Kingdom Minimal
For Time:
800m Run
8 Single Dumbbell Devil Press (50/35)
600m Run
16 Single Dumbbell Devil Press (50/35)
400m Run
24 Single Dumbbell Devil Press (50/35)
200m Run
32 Single Dumbbell Devil Press (50/35)
“Mayhem Moms”
For Time:
4:00 Slow and Controlled High Knees to Lateral Shuffle
8 Modified Single Arm Dumbbell Devil Press
3:00 Slow and Controlled High Knees to Lateral Shuffle
16 Modified Single Arm Dumbbell Devil Press
2:00 Slow and Controlled High Knees to Lateral Shuffle
24 Modified Single Arm Dumbbell Devil Press
1:00 Slow and Controlled High Knees to Lateral Shuffle
32 Modified Single Arm Dumbbell Devil Press
*Workout Strategy & Flow*
GIVING A TIME CAP TODAY! If you don’t finish under this time, then that means you have used too heavy of a dumbbell and/or you should have selected one of the running sub options below.
TIME CAP: 22 Minutes
Happy Monday!!! This one is going to be a mental grind. The runs get shorter, and the single dumbbell devil press increase in reps as the workout goes on.
Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.
Single Dumbbell Devil Press : Find your rhythm here. Every arm counts as a rep. These are intended to be alternating. Remember that this is a burpee + Dumbbell snatch. Be smart and use big explosive hips when tossing around that dumbbell
Substitutions
Run —–>
——Option 1: 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 4:00 , 3:00 , 2:00 and 1:00.
——Option 2:
You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Cool Down (Checkmark)
2 Rounds:
1:00 Cool Down Walk
:30 Alternating Calf Stretch
:30 Seated QL Stretch (each side)
Demo Videos
Alternating Calf Stretch
Seated QL Stretch