CrossFit Levo – At Home
Quick Warm-up (Checkmark)
This is just to get you warm & your heart rate going.
3 Rounds
15 seconds of Jumping Jacks
15 seconds of High Knees
15 seconds of Butt Kicks
15 seconds of Up Downs
Demo Videos
Jumping Jacks
High Knees
Butt Kicks
Up Downs
Bodyweight AND Minimal
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Metcon (Checkmark)
Animal Kingdom Bodyweight & Minimal
EMOM 15 Minutes
Quality Core Work
Minute 1: Max Alternating Leg V-Ups
Minute 2: Rest
Minute 3 Max Sit Ups
Minute 4: Rest
Minute 5: Max Plank Hold
Minute 6: Rest
Minute 7: Max Leg Lifts
Minute 8: Rest
Minute 9: Max L-Crunches
Minute 10: Rest
Minute 11: Max Hollow Hold
Minutes 12: Rest
Minute 13: Max Mountain Climbers
Minute 14: Rest
Minute 15: Max Flutter Kicks
“M30 Scaled & Mayhem Moms”
NOTE: quarter sit up: back is never on the ground; modified L crunch: back is always on the ground.
EMOM 15 Minutes
Quality Core Work
Minute 1: Max Seated Toe Taps or Modified Alternating Leg V Ups
Minute 2: Rest
Minute 3 Max Quarter Sit Ups
or Pelvic Tilts
Minute 4: Rest
Minute 5: Max Knee Plank
Minute 6: Rest
Minute 7: Max Knee Side Plank + Leg Lift (30 seconds left, 30 seconds right)
Minute 8: Rest
Minute 9: Max Modified L-Crunch
Minute 10: Rest
Minute 11: Max Boat Hold
Minutes 12: Rest
Minute 13: Max Elevated Mountain Climber
Minute 14: Rest
Minute 15: Max Modified Flutter Kick
*Workout Strategy & Flow*
WHAT’S UP!! Today’s “for quality” workout is a Core EMOM. The idea is that the minute that you are doing a movement, you are moving for the ENTIRE duration of the minute. If your core is burning and you absolutely have to stop, then you may take a second to rest but get right back to it. You are going to be working for 1 minute, resting for 1 minute.
Demo Videos
I do not recommend scaling up unless you are confident that you can go the entire minute without stopping. If you know you’ll need breaks, then just stick to bodyweight. I promise it will still be a good workout.
Alternating Leg V-Up
Sit Ups – scale these up and make them more difficult by completing Strict Sit Ups
Plank – scale these up by adding weight Weighted Forearm Plank
Leg Lifts
L Crunches – scale these up by adding weight Dumbbell L Crunch
Hollow Hold
Mountain Climber
Flutter Kicks
Accessory
Burpees! (Checkmark)
5 sets:
5 Push Ups
10 Burpees
-rest 30 seconds between sets-
Demo Videos
Push Ups —-scale to: Knee Push Ups or Incline Push Ups
Burpee Variations
—–scale to: Modified Burpee or Elevated Up Down with Jump
This is a great way to get in our burpees for the June Burpee Challenge!!!
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
1:00 Seal Stretch
Demo Videos
Chest Stretch
Seal Stretch