CrossFit Levo – WOD


Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup


3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

2. Strength Overview

We will be working back and forth between Deadlifts and Strict Handstand Push-ups

3. Workout Prep

2:00 Run (every 30 seconds, increase pace)


3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly.



Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

* Rest as needed between sets *

Strict Handstand Push-ups (AMRAP – Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict HSPU

Kipping HSPU

Strict HSPU from a box

Pike Push-ups

Dumbbell Shoulder Press


Part 1 (Weight)

Mayhem Affiliate version of 2023 Semifinals Workout 4


For load:

In 6:00

600 or 800m Run

Max Snatch


For load:

In 6:00

500 or 600m Run

Max Power Clean
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.

*Rest exactly 2:00 then start Part 2

Part 2 (Time)

Mayhem Affiliate version of 2023 Semifinals Workout 5


For time:

8 Power Snatch (135/95)

800m Run


For time:

8 Snatches (115/80)

800m Run


For time:

12 Dumbbell Snatches (light)

600m Run

Target time: 4-5:00

Time cap: 7:00


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back


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