CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Dball Deadlifts + 5-sec Hold (build-in weight)
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (3 sets is at workout pace)
3 Toes to Bar
10ft Sandbag Carry
*focus on quick transitions, rest 1:00 after each set*
Metcon (Time)
Mayhem Affiliate version of 2023 Semifinals Workout 7
RX+
3 rounds:
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Dball bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
RX
3 rounds:
12/10 Calorie Assault Bike (or 10/8 Echo)
12 toes-to-bars
50ft Dball bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)
Scaled
3 rounds:
10/8 Calorie Assault Bike (or 8/6 Echo)
15 Hanging Knee Raises
50ft Farmers Carry (moderate)
Target time: 4-5:00
Time cap each set: 8:00
Workout
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 2
Advanced:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats
Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)