Friday

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up (No Measure)

3X

10 Bulgarian spit squat

10 Lateral lunges

10 Hollow rocks

10 Arch rocks

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees
*Athlete’s choice on when to alternate hands on the single arm cleans.

*Continue adding 2 reps to each movements

*Comptrain

Metcon (AMRAP – Reps)

(No Equipment Version):

AMRAP 15:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Thursday

CrossFit Levo – WOD

Warm-up

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

-Then-

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (Time)

100 Mountain climbers

1 Minute plank hold

80 Mountain climbers

1 Minute plank hold, R-side

60 Mountain climbers

1 Minute plank hold, L-side

40 Mountain climbers

1 Minute plank hold

20 mountain climbers

Wednesday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up (No Measure)

3X

10 Push-up slides

10 Shin box twist

10 Lateral lunges

Metcon

Metcon (Time)

0n the 0:00…

3 Rounds:

20 Jumping lunges

20 Single arm Db hang snatch 50/35

On the 7:00…

3 Rounds:

20 Jumping lunges

20 Single arm DB power clean

On the 14:00…..

3 Rounds:

20 Jumping lunges

20 Single arm DB thruster 50/35

Tuesday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

3X

10 Plank walk ups

10 Plank pike ups

10 Squat-lunge-lunge

Metcon

Metcon (Time)

50-40-30-20-10

Push-ups

Glute bridges

sit-ups
*Linchpin

Monday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up (No Measure)

4X :15 each

Reverse crunch with twist

Walking v-ups

Supermans

Rotating planks

Metcon

Metcon (Time)

21-15-9

Double DB power clean 50/35

Box jump overs 24/20/ Tuck jumps

Double DB front squats 50/35

Toes to bar/ V-ups
*Comptrain

Friday

CrossFit Levo – WOD

Warm-up

5:30pm

https://www.google.com/url?q=https://us04web.zoom.us/j/888486909&sa=D&usd=2&usg=AOvVaw3sqQKmQyICbzglx2simuz5

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

-BB warm up

Sour Patch kids (AMRAP – Rounds and Reps)

AMRAP 15:

5 Cleans(full) 155/105

5 Burpees Lateral Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Backpack/odd object front squat

5 Burpees

Thursday

CrossFit Levo – WOD

Warm-up

5:30pm

https://www.google.com/url?q=https://us04web.zoom.us/j/888486909&sa=D&usd=2&usg=AOvVaw3sqQKmQyICbzglx2simuz5

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Metcon (No Measure)

2X

1 band to make you dance

10 Razor curls/hamstring curls

10 Shin box twists

Metcon

-Movement progressions

Metcon (Time)

21 Push jerks 135/95

50 Double undrs

15 Push jerks 135/95

50 Double unders

9 Push jerks 135/95

50 Double unders

Metcon (Time)

21 Odd object/DB push press

50 Mountain climbers

15 Odd object/DB push press

50 Mountain climbers

9 Odd object/DB push press

50 Mountain climbers

Tuesday

CrossFit Levo – WOD

Warm-up

5:30pm

https://www.google.com/url?q=https://us04web.zoom.us/j/888486909&sa=D&usd=2&usg=AOvVaw3sqQKmQyICbzglx2simuz5

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up (No Measure)

4X :15 each

Crossbody mountian climber

Superman

Reach throughs

Flutter kicks

Metcon

Easy Mary (AMRAP – Rounds and Reps)

AMRAP 20:

5 strict handstand push-ups

10 Pull-ups

25 Air squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Hand-release push-ups

10 Backpack pull throughs

25 Air squats