06/30/2023

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

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)

-into-

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

Strength/Accessory

Deadlift

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

Workout

Part 1 (Weight)

Mayhem Affiliate version of 2023 Semifinals Workout 4

RX

For load:

In 6:00

600 or 800m Run

Max Snatch

Scaled

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

RX+

For time:

8 Power Snatch (135/95)

800m Run

RX

For time:

8 Snatches (115/80)

800m Run

Scaled

For time:

12 Dumbbell Snatches (light)

600m Run

Target time: 4-5:00

Time cap: 7:00

Mobility

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

()

Mayhem Affiliate At Home 6/30/2023

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

()

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

()

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

06/29/2023

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)

()

Mayhem Affiliate At Home 6/29/2023

CrossFit Levo – At Home

Active Recovery Jog (Distance)

5:00 Warm Up Walk

…into…

6 Rounds

2:00 Jog

1:00 Walk

…into….

2:00 Cool Down Walk

Scoring: Meters

Athletes Notes

Score = total meters.

Bonus Flow (Checkmark)

For Quality / Mobility:

2 Rounds:

5 Elbow to Floor Lunge Stretch (each side)

5 Burpees

5 Inchworms with Push Up

5 Burpees

5 Dynamic Squat Stretch

5 Burpees

5 Push Up to Downward Dog

5 Burpees

5 Donkey Kicks (each side)

5 Burpees

Note:

This should be at a slower pace, just moving through each stretch, following it with 5 burpees. This is a fun way to show your body some love!

Demo Videos

Elbow to Floor Stretch with Rotation

Burpee Variations

Inchworm to Pushup

Dynamic Squat Stretch

Push Up to Downward Dog w/Explanation

Donkey Kick

06/28/2023

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Fire scaps

-into-

3 sets:

1:00 Row

10 Deadbugs

5 Bench Press (empty bar – slow and controlled)

4 World’s Greatest Stretch (each side)

2. Strength Overview

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

3 sets:

3 Deadlifts (build-in weight)

2 Dumbbell Bench Press (build in weight)

2 Squat Cleans (singles-build in weight)

Strength

Bench Press

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*

Workout

Metcon (Time)

Mayhem Affiliate version of 2023 Semifinals Workout 3

RX+

10-8-6-4-2

Deadlifts (225/155)

Dumbbell bench or floor presses (50s/35s)

Squat cleans (135/95)

RX

10-8-6-4-2

Deadlifts (185/125)

Dumbbell bench or floor presses (35s/25s)

Squat cleans (115/80)

Scaled

10-8-6-4-2

Dumbbell Deadlifts (light)

Dumbbell bench or floor presses (light)

Dumbbell Hang Power Cleans (light)

Target time: 8-10:00

Time cap: 16:00

High Box Jumps (Distance)

5 sets of 3 High Box Jumps

*4-6” below max height for 1 rep

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

Mayhem Affiliate At Home 6/28/2023

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

()

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

06/27/2023

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Fire scaps

-into-

3 sets:

30 sec Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

2. Strength

We will be working back and forth between “In the Hole” Front Squats and Strict Weighted Chin-ups

3. Workout Prep

2 sets:

Build on the complex (don’t let athletes wear themselves out)

4 Pistols (or 8 Air Squats)

2 Burpee Box Jump Overs (Build height)

Strength

In The Hole Front Squat + Front Squat

5 sets of 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest as needed between sets *

Scaling options:

Unweighted Strict Chin-ups

Banded strict chin-ups with a challenging band

Chin up negatives (control the descent as much as possible)

Workout

Workout (3 Rounds for reps)

Mayhem Affiliate version of 2023 Semifinals Workout 2

RX+

3 Sets:

3:00 Amrap

5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)

20 Pistols

Max Burpee Box Jump Overs (30/24)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs

RX

3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar)

25 Air Squats

Max Burpee Box Jump Overs (24/20)

-rest 1:00 between sets-

Scaled

3 Sets:

3:00 Amrap

15 Jumping Pull Ups (or Ring Rows)

20 Air Squats

Max Up Down + Box Step Up (20/16)

-rest 1:00 between sets-

Target number of reps each set: 10+ Burpee Box Jump Overs

Minimum number of reps before scaling: 6 Burpee Box Jump Overs

Mobility

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()

Mayhem Affiliate At Home 6/27/2023

CrossFit Levo – At Home

Warm-up (Checkmark)

3 Rounds:

5 Dynamic Squat Stretch

5 Bodyweight Sumo Deadlift High Pull (really focus on each part of this movement)

5 Air Squats

5 Box Step Up (each side)

3 Box Jumps

After 3 rounds,

Minimal perform 5 Dumbbell Sumo Deadlift High Pulls

Demo Videos

Dynamic Squat Stretch

Bodyweight Sumo Deadlift High Pull

Air Squats

Box Step Up

Box Jump

Dumbbell Sumo Deadlift High Pulls

Bodyweight Metcon

()

Metcon (3 Rounds for reps)

Epcot Bodyweight

3 Sets:

AMRAP 3 Minutes

20 Bodyweight Sumo Deadlift High Pulls

20 Air Squats

Max Box Jumps (24″/20″) in remaining time

-rest 1:00 between sets-

“Backpack Option”

3 Sets:

AMRAP 3 Minutes

20 Backpack Sumo Deadlift High Pull

20 Backpack Back Squat

Max Box Jumps (no backpack on) (24″/20″) in remaining time

-rest 1:00 between sets-

“M30 Scaled”

3 Sets:

AMRAP 3 Minutes

20 Bodyweight Sumo Deadlift or Bodyweight RDL Wall Tap

20 Squat to Chair

Max Step Up to Surface in remaining time

-rest 1:00 between sets-

“Mayhem Moms”

3 Sets:

AMRAP 3 Minutes

20 Bodyweight Sumo Deadlift High Pull

20 Air Squats

Max Modified Tuck Jump in remaining time

-rest 1:00 between sets-

*Workout Strategy & Flow*

BEWARE – This is going to be a leg and lung burner.

Bodyweight Sumo Deadlift High Pull : We have seen these before, but not in a while. Be sure you try them out before the workout starts. Because this is bodyweight, we should be able to find a rhythm that we can maintain for all 20. Or potentially do sets of 10.

Air Squats : Let’s goooo. These are ideally done without stopping. If you need to stop at 10, shake it out for 2 seconds, and get right back to it!

Box Jump : Be very confident in the box height you selected. You should know for sure that under fatigue, you can make that jump! Be sure to stand up tall on top of the box for each rep to count.

Substitutions

Box Jumps ——> Try your best to JUMP. Even if that means getting a lower box/chair/step. If you don’t have access to anything lower OR you have an injury, you may either sub these for: Box Step Ups OR Tuck Jump
Scoring

We are only scoring total # of box jump reps you get each set.

Flow

0:00-3:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

3:00-4:00: Rest

4:00-7:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

7:00-8:00: Rest

8:00-11:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

11:00-12:00: Rest

12:00-15:00: Complete 20 Bodyweight Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can……and then you’re DONE!

Minimal Metcon

()

Metcon (Time)

Epcot Minimal

3 Sets:

AMRAP 3 Minutes

20 Dumbbell Sumo Deadlift High Pulls (2×50/35)

20 Air Squats

Max Box Jumps (24″/20″) in remaining time

-rest 1:00 between sets-

“Mayhem Moms”

3 Sets:

AMRAP 3 Minutes

20 Dumbbell Sumo Deadlifts – elevate the dumbbells if you need to so you aren’t going down as far. + 20 Crush Grip Dumbbell Upright Row

20 Air Squats

Max Modified Tuck Jump in remaining time

-rest 1:00 between sets-

*Workout Strategy & Flow*

BEWARE – This is going to be a leg and lung burner.

Dumbbell Sumo Deadlift High Pulls : We have seen these before, but not in a while. Be sure you try them out before the workout starts. With the weight you select, you should be able to do 2 sets of 10 or even a set of 10, 5, 5 with 3 seconds of rest between sets. We can’t take too long here because the only score that matters is our box jump score.

Air Squats : Let’s goooo. These are ideally done without stopping. If you need to stop at 10, shake it out for 2 seconds, and get right back to it!

Box Jump : Be very confident in the box height you selected. You should know for sure that under fatigue, you can make that jump! Be sure to stand up tall on top of the box for each rep to count.

Substitutions

Box Jumps ——> Try your best to JUMP. Even if that means getting a lower box/chair/step. If you don’t have access to anything lower OR you have an injury, you may either sub these for: Box Step Ups OR Tuck Jump
Scoring

We are only scoring total # of box jump reps you get each set.

Flow

0:00-3:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

3:00-4:00: Rest

4:00-7:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

7:00-8:00: Rest

8:00-11:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can.

11:00-12:00: Rest

12:00-15:00: Complete 20 Dumbbell Sumo Deadlift High Pulls, 20 Air Squats, and then in the time remaining do as many box jumps as you can……and then you’re DONE!

Accessory

DB Z-Press or Pike Push-ups (3 Rounds for weight)

3 Sets

12 Crush Grip Seated Dumbbell Z-Press OR Pike Push Up

-rest 1:00 between sets-

Demo Videos

Crush Grip Seated Dumbbell Z-Press

—–scale to: Crush Grip Seated Object Z-Press

OR

Pike Push Up

—–scale to: 24 Pike Shoulder Taps (total) OR 24 Bear Crawl Alternating Shoulder Taps (total)

Cool Down (Checkmark)

Check this box if you completed the 3:00 Mobility and Stretch Session with us.

This is highly recommended today!!!!!

()

06/26/2023

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Bike

100m Run

-into-

Build up on hand-over-hand sled pull or Manmaker weight

2. Workout Prep

1 set:

20-sec Bike (workout pace)

20-sec Run (workout pace)

10ft Sled pull (or 1 Manmaker) at workout weight

Workout

Metcon (Time)

Mayhem Affiliate version of 2023 Semifinals Workout 1

RX+

3,000m Echo or Assault Bike

10 Manmakers 2×50/35

2,000m Run

10 Manmakers 2×50/35)

1,000m Row

10 Manmakers 2×50/35)

RX

2,500-m Bike

10 Manmakers 2×35/25)

1,600-m Run

10 Manmakers 2×35/25)

800-m Row

10 Manmakers 2×35/25)

Scaled

2,000-m Bike

Manmakers (light))

1,000-m Run

Manmakers (light))

500-m Row

10 Manmakers (light)

Target time: 25-28:00

Time cap: 30:00

Mobility (No Measure)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()

Mayhem Affiliate At Home 6/26/2023

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 Reverse Snow Angels

5 Inchworm

5 Up Downs

Then,

1 Round at workout pace:

100m Run

6 Burpees to Target OR 6 Single Dumbbell Devil Press

Demo Videos

Hinshaw Warm up

Reverse Snow Angels

Inchworm to Pushup

Up Downs

Burpee to Target

Single Dumbbell Devil Press

Bodyweight Metcon

()

Metcon (Time)

Magic Kingdom Bodyweight

For Time:

800m Run

8 Burpees to Target

600m Run

16 Burpees to Target

400m Run

24 Burpees to Target

200m Run

32 Burpees to Target

“Backpack Option”

For Time:

800m Backpack Run

8 Backpack Devil Press

600m Backpack Run

16 Backpack Devil Press

400m Backpack Run

24 Backpack Devil Press

200m Backpack Run

32 Backpack Devil Press

“M30 Scaled”

For Time:

4:00 Step Jacks

8 Elevated Up Down with Jump

3:00 Step Jacks

16 Elevated Up Down with Jump

2:00 Step Jacks

24 Elevated Up Down with Jump

1:00 Step Jacks

32 Elevated Up Down with Jump

“Mayhem Moms”

Stick with the same version of modified burpees the whole time if possible

For Time:

4:00 Slow and Controlled High Knees to Lateral Shuffle

8 Modified Burpee 1 or Modified Burpee 2 (athletes choice)

3:00 Slow and Controlled High Knees to Lateral Shuffle

16 Modified Burpee 1 or Modified Burpee 2 (athletes choice)

2:00 Slow and Controlled High Knees to Lateral Shuffle

24 Modified Burpee 1 or Modified Burpee 2 (athletes choice)

1:00 Slow and Controlled High Knees to Lateral Shuffle

32 Modified Burpee 1 or Modified Burpee 2 (athletes choice)

*Workout Strategy & Flow* (No Measure)

Happy Monday!!! This one is going to be a mental grind. The runs get shorter, and the burpees to target increase in reps as the workout goes on.

Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.

Burpee to Target : Find your rhythm here. We want to be able to keep moving, even on the bigger numbers. This any target that is at least an arms length away that cause you to have to jump. For example: a door way, a tree branch, a spot on your wall, a pull up bar, etc.

Substitutions

Run —–>——Option 1: If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 4:00 , 3:00 , 2:00 and 1:00.

——Option 2:

You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps

Minimal Metcon

()

Metcon (Time)

Magic Kingdom Minimal

For Time:

800m Run

8 Single Dumbbell Devil Press (50/35)

600m Run

16 Single Dumbbell Devil Press (50/35)

400m Run

24 Single Dumbbell Devil Press (50/35)

200m Run

32 Single Dumbbell Devil Press (50/35)

“Mayhem Moms”

For Time:

4:00 Slow and Controlled High Knees to Lateral Shuffle

8 Modified Single Arm Dumbbell Devil Press

3:00 Slow and Controlled High Knees to Lateral Shuffle

16 Modified Single Arm Dumbbell Devil Press

2:00 Slow and Controlled High Knees to Lateral Shuffle

24 Modified Single Arm Dumbbell Devil Press

1:00 Slow and Controlled High Knees to Lateral Shuffle

32 Modified Single Arm Dumbbell Devil Press

*Workout Strategy & Flow*

GIVING A TIME CAP TODAY! If you don’t finish under this time, then that means you have used too heavy of a dumbbell and/or you should have selected one of the running sub options below.

TIME CAP: 22 Minutes

Happy Monday!!! This one is going to be a mental grind. The runs get shorter, and the single dumbbell devil press increase in reps as the workout goes on.

Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.

Single Dumbbell Devil Press : Find your rhythm here. Every arm counts as a rep. These are intended to be alternating. Remember that this is a burpee + Dumbbell snatch. Be smart and use big explosive hips when tossing around that dumbbell

Substitutions

Run —–>

——Option 1: If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 4:00 , 3:00 , 2:00 and 1:00.

——Option 2:

You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps

Cool Down (Checkmark)

2 Rounds:

1:00 Cool Down Walk

:30 Alternating Calf Stretch

:30 Seated QL Stretch (each side)

Demo Videos

Alternating Calf Stretch

Seated QL Stretch