Friday

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10-15 hamstring curls

10 wb bear hug good mornings

10 wb bear hug lunges

Metcon

Metcon (Time)

5 rounds:

7 deadlifts 275/185

14 bar facing burpees
*Linchpin

Thursday

CrossFit Levo – WOD

Mobility

Warm-up (No Measure)

mobility time with coach

Warm-up (No Measure)

2X

20 calf raises

:30 hs hold

10 glute get ups

Metcon

Maverick (2 Rounds for reps)

2 rounds:

in 2 minutes, for max reps

75 double unders

max in remaining time wall walks

-rest 1 minute-

in 2 minutes, for max reps

75 double unders

max reps in remaining time alternating db hang snatches 50/35

-rest 1 minute-

in 2 minutes, for max resp

75 double unders

max reps in remaining time ab mat sit-ups

-rest 1 minute-

Rx+ hs walking
*Provn60

Tuesday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up

Warm-up (No Measure)

2X

6 around the worlds on pull-up bar

10 dead bugs

10 bird dogs

Metcon

Metcon (Calories)

E2MOM X 5 each:

1) 14-20 calorie bike

2) 14-20 calorie row

3) 10 toes to bar + 5 burpees
*RX+ 1) 20-25

2) 20-25

3) 10+10

*complete all five rounds of the bike, row, or ttb/burpee before moving on to the next one.

*log total calories

Monday

CrossFit Levo – WOD

Mobility

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up

Warm-up (No Measure)

2X

3 wall walks

10 shin box twists

5 strict pull-ups

10 dball bearhug squats

Metcon

Bane (Time)

For time:

40 kipping HSPU

20 ring Muscle ups

10 rounds of “Macho man” 185/135
*1 round of macho man:

3 power cleans

3 front squats

3 push jerks

Saturday

CrossFit Levo – WOD

Metcon

Metcon (Time)

ab-tastic summer

teams of two:

1 mile run together

4 rounds

20 hollow rocks

20 v-ups

1 min plank together

20 leg raises(on ground)

20 hanging oblique raise

20 plank mountain climbers

20 partner wb ab mat sit ups 20/14

1 mile run together

*switch partners each movement

Friday

CrossFit Levo – WOD

Mobility

Warm-up (No Measure)

Mobility time with coach

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

5 rounds for time of:

60 double-unders

15 chest-to-bar pull-ups
*Mainsite 220607

Week 4 – Day 2

CrossFit Levo – Levo up

Strength Track

Clean Pull (5×4)

Build to Heavy Set

Shoulder Press (3×8)

Build to Light-Moderate Weight

Dumbell Push Press (3×12-20)

Push Press with Dumbbells

Endurance Track

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

15 Handstand Pushups

10 Chest to Bar Pullups

Cardio Piece (800m Run, 1000m Row, or Cal Bike 50/35)
For Cardio Piece – Do Any Combination you desire

* 800m Run

* 1000m Row

* And/or 50/35 Cal Bike

Every 25 meters is a rep for the Run and Row

Capacity Track

Metcon (Time)

1 Round

30/24 Cal Bike

10 Power Clean 155/105

30 SA Dumbbell Thrusters 50/35

10 Power Clean

30/24 Cal Bike

Thursday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up

Warm-up (No Measure)

2X

5 pull-ups

5 strict toes to bar

chest or lat stretch

Gymnastics

Ring to hips (5X5)

Muscle-ups (2XME )

*if muscle ups are not a ting for you yet, work on 2XME of pull-ups.

Metcon

Metcon (Time)

AMRAP 2-2-2-3

15 deadlift 225/155

10 bar over burpees

ME toes to bar

*Goal is 70 toes to bar.
*Rest 1 minute between AMRAP’s.

*Scale reps on deadlift and bar over burpees as needed.