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 Shoulder Swimmers
5 Broad Jumps + Vertical Jumps
5 Burpees OR 5 Single Dumbbell Clean and Jerk (each side)
Then,
2 Round at workout pace:
100m Run
5 Burpee Broad Jumps OR 5 Dumbbell Clean and Jerks
Demo Videos
Hinshaw Warm up
Shoulder Swimmers
Broad Jump + Vertical Jump
Single Dumbbell Clean and Jerk
Burpee Broad Jump or Dumbbell Clean and Jerk
NOTE FROM KELSEY
Yes, we are running twice this week.
It doesn’t happen often, so embrace it. YOU GOT THIS!
Bodyweight Metcon
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Hollywood Studios Bodyweight Part A (AMRAP – Reps)
On a 6 Minute Clock:
800m Run
Max Burpee Broad Jumps
-Rest 2:00-
Then Complete PART B
“Backpack Option”
On a 6 minute clock:
800m Backpack Run
Max Backpack Clean and Jerk
“M30 Scaled”
On a 6 minute Clock:
4 minutes of Step Jacks
Max Elevated Up Down with Jump
“Mayhem Moms”
On a 6 minute clock:
4 minutes of controlled movements of either Skipping in Place or High Knees to Lateral Shuffle or if you need super low impact then: Standing Marches
Max Elevated Burpee with Knee Drive OR
Max 1 Modified Burpee + 1 Modified Tuck Jump – trying not to waste too much time on that transition from ground to seated on the chair/bench/box
*Workout Strategy & Flow*
This is a spin off of the CrossFit Semifinal Event 4+5
Run: we want to MOVE with a purpose here. BUT this should not be a sprint because we need to be able to control our breathing towards the 700-800m so you can get to the burpee broad jumps and get to work.
Burpee Broad Jump : these should be EXPLOSIVE. I want you to get out of the burpee and think about jumping far each time! This is going to be holding yourself accountable to not do tiny little jumps to try to get the most reps, but actually trying to jump explosively each time.
—- Tips video if this is your first time doing these
Flow
0:00 – 6:00: Run 800m and then complete as many Burpee Broad Jumps as you can in the time remaining
6:00-8:00: Rest
8:00 start Part B!
Substitutions
Run ——-
——- If you are working to get better at running and do not think you can finish your 800m without walking it, then I want you to jog/run for 4 Minutes without stopping. Don’t worry about distance, just aim for non-stop running 🙂
—–You may also sub this for 4 minutes of High Knees or High Knees to Lateral Shuffle or Jumping Jacks
Burpee Broad Jump —–> 4 High Knees + 1 Burpee – You can go as slow or fast as needed on those high knees depending on your reason for needing to sub out burpee broad jumps.
—–for other sub options, see M30 Scaled and Mayhem Moms below
Scoring
THIS TAB WE ARE ONLY SCORING PART 1, SEE THE NEXT TAB TO SCORE PART 2
This will be the number of Burpee Broad Jump reps you completed
Hollywood Studios Bodyweight Part B (Time)
For Time:
10 Burpee Broad Jumps
800m Run
Backpack Option
For Time:
10 Backpack Clean and Jerk
800m Backpack Run
M30 Scaled
For Time:
10 Elevated Up Down with Jump
4 minutes of Step Jacks
Mayhem Moms
For Time:
10 Elevated Burpee with Knee Drive OR 5 Modified Burpee into 5 Modified Tuck Jump
4 minutes of controlled movements of either Skipping in Place or High Knees to Lateral Shuffle or if you need super low impact then: Standing Marches
Workout Strategy and Flow
After completing Part A and resting for 2 minutes, you will start Part B, a “For Time” Workout. This time we are doing 10 Burpee Broad Jumps as fast as we can and then heading on an 800m Run, trying to get the fastest score.
Burpee Broad Jump : Just because we are doing these for time, doesn’t mean you shouldn’t jump far. Still focus on explosive jumps out of the burpees. Just stay consistently moving here. Aim to bounce out of that burpee and not lay on the ground too long.
Run: Think about getting faster every 200m. So start conservative-ish 0-200m, pick up the pace slightly on 200-400m, go even faster from 400-600m, and then 600-800m finish STRONG by pushing at a fast pace with whatever energy you have left.
**Note: It is important you don’t attempt to run fast the entire 800m because you will likely die off towards the end, instead by gradually getting faster, you can ensure you have a strong/fast finish to get a fast time.
Substitutions
Run ——-
——- If you are working to get better at running and do not think you can finish your 800m without walking it, then I want you to jog/run for 4 Minutes without stopping. Don’t worry about distance, just aim for non-stop running 🙂
—–You may also sub this for 4 minutes of High Knees or High Knees to Lateral Shuffle or Jumping Jacks
Burpee Broad Jump —–> 4 High Knees + 1 Burpee – You can go as slow or fast as needed on those high knees depending on your reason for needing to sub out burpee broad jumps.
—–for other sub options, see M30 Scaled and Mayhem Moms below
Minimal Metcon
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Hollywood Studios Minimal Part A (AMRAP – Reps)
On a 6 Minute Clock:
800m Run
Max Dumbbell Clean and Jerks (2×50/35)
-Rest 2:00-
Then Complete PART B
“Mayhem Moms”
On a 6 Minute Clock:
4:00 of Standing Marches OR Slow/Controlled High Knees to Jumping Jacks
Max Dumbbell Hang Power Cleans and Push Jerks
-rest 2:00-
Then Complete PART B
*Workout Strategy & Flow*
This is a spin off of the CrossFit Semifinal Event 4+5
Run: we want to MOVE with a purpose here. BUT this should not be a sprint because we need to be able to control our breathing towards the 700-800m so you can get to the dumbbells and get to work.
Dumbbell Clean and Jerk : The weight you select for these should allow you to do 5 unbroken (at least) with a few seconds of rest before picking the dumbbells up and doing 5 more.
——This is recommended to be a Dumbbell Power Clean and Push Jerk. Technically you could do squat if you want, but I do not recommend doing that and instead you should go lighter in weight to ensure you can move fast as a power clean.
—–For those who may be unaware, push jerk is different than push press because it allows you to rebend the knee to catch the dumbbells overhead. If you do not feel confident push jerking, you can complete as a push press.
Flow
0:00 – 6:00: Run 800m and then complete as many Dumbbell Clean and Jerks as you can in the time remaining
6:00-8:00: Rest
8:00 start Part B!
Substitutions
Run ——>
——– If you feel you are not a great runner, then I want you to just run for 4 minutes, aiming to go without stopping. I don’t care how far you get, but I want you to run
——– If you cannot go outside/don’t have a space to run, you may sub that out for 4 minutes of either: High Knees OR High Knees to Jumping Jacks OR Skipping in Place
Scoring
THIS TAB WE ARE ONLY SCORING PART 1, SEE THE NEXT TAB TO SCORE PART 2
This will be the number of Dumbbell Clean and Jerk reps you completed
Hollywood Studios Minimal Part B (Time)
For Time:
10 Dumbbell Clean and Jerks (2×50/35)
800m Run
Mayhem Moms
For Time:
10 Dumbbell Hang Clean and Jerk OR 10 Double Dumbbell Hang Power Clean + 10 Seated Dumbbell Strict Press
4 minutes of controlled movements of either Skipping in Place or High Knees to Lateral Shuffle or if you need super low impact then: Standing Marches
Workout Strategy and Flow
After completing Part A and resting for 2 minutes, you will start Part B, a “For Time” Workout. I would like you to keep the same dumbbell weight you used for Part A in Part B. This time we are doing 10 Dumbbell Clean and Jerks as fast as we can and then heading on an 800m Run, trying to get the fastest score.
Dumbbell Clean and Jerk : We need to be aiming for 10 unbroken or 2 sets of 5 with 2-4 seconds of rest. We really cannot waste time on this movement. Grip and Rip!
Run: Think about getting faster every 200m. So start conservative-ish 0-200m, pick up the pace slightly on 200-400m, go even faster from 400-600m, and then 600-800m finish STRONG by pushing at a fast pace with whatever energy you have left.
Note: It is important you don’t attempt to run fast the entire 800m because you will likely die off towards the end, instead by gradually getting faster, you can ensure you have a strong/fast finish to get a fast time.
Substitutions
Run ——-
——- If you are working to get better at running and do not think you can finish your 800m without walking it, then I want you to jog/run for 4 Minutes without stopping. Don’t worry about distance, just aim for non-stop running 🙂
—–You may also sub this for 4 minutes of High Knees or High Knees to Lateral Shuffle or Jumping Jacks
Accessory
Arms (3 Rounds for weight)
3 Sets:
12 Crush Grip Dumbbell Bicep Curls
12 Chair Dips
-Rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Bicep Curl
—— scale to: Towel Bicep Curls or Banded Bicep Curls or Backpack Bicep Curl
Chair Dip
——scale to: Wall Tricep Dips
Bonus Stretching (Checkmark)
1:00 Elevated Standing Hamstring Stretch (each side)
1:00 Frog Stretch
Demo Videos
Elevated Standing Hamstring Stretch
Frog Stretch