CrossFit Levo – At Home
Warm-up (Checkmark)
3 Rounds:
5 Dynamic Squat Stretch
5 Bodyweight Sumo Deadlift High Pull (really focus on each part of this movement)
5 Air Squats
5 Box Step Up (each side)
3 Box Jumps
After 3 rounds,
Minimal perform 5 Dumbbell Sumo Deadlift High Pulls
Demo Videos
Dynamic Squat Stretch
Bodyweight Sumo Deadlift High Pull
Air Squats
Box Step Up
Box Jump
Dumbbell Sumo Deadlift High Pulls
Bodyweight Metcon
()
Metcon (3 Rounds for reps)
Epcot Bodyweight
3 Sets:
AMRAP 3 Minutes
20 Bodyweight Sumo Deadlift High Pulls
20 Air Squats
Max Box Jumps (24″/20″) in remaining time
-rest 1:00 between sets-
“Backpack Option”
3 Sets:
AMRAP 3 Minutes
20 Backpack Sumo Deadlift High Pull
20 Backpack Back Squat
Max Box Jumps (no backpack on) (24″/20″) in remaining time
-rest 1:00 between sets-
“M30 Scaled”
3 Sets:
AMRAP 3 Minutes
20 Bodyweight Sumo Deadlift or Bodyweight RDL Wall Tap
20 Squat to Chair
Max Step Up to Surface in remaining time
-rest 1:00 between sets-
“Mayhem Moms”
3 Sets:
AMRAP 3 Minutes
20 Bodyweight Sumo Deadlift High Pull
20 Air Squats
Max Modified Tuck Jump in remaining time
-rest 1:00 between sets-
*Workout Strategy & Flow*
BEWARE – This is going to be a leg and lung burner.
Bodyweight Sumo Deadlift High Pull : We have seen these before, but not in a while. Be sure you try them out before the workout starts. Because this is bodyweight, we should be able to find a rhythm that we can maintain for all 20. Or potentially do sets of 10.
Air Squats : Let’s goooo. These are ideally done without stopping. If you need to stop at 10, shake it out for 2 seconds, and get right back to it!
Box Jump : Be very confident in the box height you selected. You should know for sure that under fatigue, you can make that jump! Be sure to stand up tall on top of the box for each rep to count.
Substitutions
Box Jumps ——> Try your best to JUMP. Even if that means getting a lower box/chair/step. If you don’t have access to anything lower OR you have an injury, you may either sub these for: Box Step Ups OR Tuck Jump
Scoring
We are only scoring total # of box jump reps you get each set.
Flow
0:00-3:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
3:00-4:00: Rest
4:00-7:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
7:00-8:00: Rest
8:00-11:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
11:00-12:00: Rest
12:00-15:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can……and then you’re DONE!
Minimal Metcon
()
Metcon (Time)
Epcot Minimal
3 Sets:
AMRAP 3 Minutes
20 Dumbbell Sumo Deadlift High Pulls (2×50/35)
20 Air Squats
Max Box Jumps (24″/20″) in remaining time
-rest 1:00 between sets-
“Mayhem Moms”
3 Sets:
AMRAP 3 Minutes
20 Dumbbell Sumo Deadlifts – elevate the dumbbells if you need to so you aren’t going down as far. + 20 Crush Grip Dumbbell Upright Row
20 Air Squats
Max Modified Tuck Jump in remaining time
-rest 1:00 between sets-
*Workout Strategy & Flow*
BEWARE – This is going to be a leg and lung burner.
Dumbbell Sumo Deadlift High Pulls : We have seen these before, but not in a while. Be sure you try them out before the workout starts. With the weight you select, you should be able to do 2 sets of 10 or even a set of 10, 5, 5 with 3 seconds of rest between sets. We can’t take too long here because the only score that matters is our box jump score.
Air Squats : Let’s goooo. These are ideally done without stopping. If you need to stop at 10, shake it out for 2 seconds, and get right back to it!
Box Jump : Be very confident in the box height you selected. You should know for sure that under fatigue, you can make that jump! Be sure to stand up tall on top of the box for each rep to count.
Substitutions
Box Jumps ——> Try your best to JUMP. Even if that means getting a lower box/chair/step. If you don’t have access to anything lower OR you have an injury, you may either sub these for: Box Step Ups OR Tuck Jump
Scoring
We are only scoring total # of box jump reps you get each set.
Flow
0:00-3:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
3:00-4:00: Rest
4:00-7:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
7:00-8:00: Rest
8:00-11:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.
11:00-12:00: Rest
12:00-15:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can……and then you’re DONE!
Accessory
DB Z-Press or Pike Push-ups (3 Rounds for weight)
3 Sets
12 Crush Grip Seated Dumbbell Z-Press OR Pike Push Up
-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
—–scale to: 24 Pike Shoulder Taps (total) OR 24 Bear Crawl Alternating Shoulder Taps (total)
Cool Down (Checkmark)
Check this box if you completed the 3:00 Mobility and Stretch Session with us.
This is highly recommended today!!!!!