WOD – Tue, Dec 6

CrossFit Levo – WOD

Mobility

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

Sots press

Warm-up

EMOM prep with coach

Goat/grunt

EMOM 12:

1) midline

2) grunt

3) skill

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 renegade row 35/25

12 overhead squats 96/65
*Rx+

50/35

115/80

Levo Update Show – Episode 175

Snow Texts, Soiree, and All the Squats

Hello Levo Family,

Welcome to the 175th edition of the Levo Update Show.  Here are the highlights:

  • Snow Days – They will be coming sooner or later.  We are trying to make sure you are aware of what we will be doing as far as cancelling classes.  Make sure to enable SMS on your account, as well as follow-up emails on how to do so. 
  • Post Holiday Soiree – We will be having a get together after the Holidays to celebrate the year.  Look at our social feeds and register for the event or look to your emails to get details for scheduling.
  • All the Squats – The back squat is a very challenging movement as we are all feeling.  Our muscles are being stimulated in a different way that leads to more than expected soreness.  Keep up the grind.  The strength will build as the soreness decreases. 

Sneak Peek at the Week

Regular

  • Monday – Lunges, Double Unders, & Handstand Walks
  • Tuesday – Gymn/Grunt/Cardio Emom into Renegade Rows & OHS
  • Wednesday – Cal Bike/Row, Front Squat, and Bar Muscle Ups
  • Thursday – Shoulder Press into Rope Climbs, Box Jumps, and KB March
  • Friday – Back Squat into Burpee Bar Overs and Power Cleans

Levo Up Programming

Day 1 – Monday

  • Strength – Front Squat, E2MOM of Light Front Squat and Ring Row
  • Endurance – Everything and then more of it
  • Capacity – Ring Muscle-ups, Power Clean, Box Jump Overs

Day 2 – Wednesday

  • Strength – Bench Press, E2MOM of DB Seated OHP and Hollow Hold Flies
  • Endurance – Row, DB Deadlift, DB Front Squat, and DB Push Press
  • Capacity – Power Snatch, Bar Facing Burpees, and TTB

Good Luck and #keepmoving

WOD – Mon, Dec 5

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

Warm-up

3X

3 wall walks

10 lateral lunges

shoulder mobility

Metcon

Metcon (2 Rounds for time)

2 sets

2 rounds:

50′ front rack lunges 35s/25s

50 double unders

25′ handstand walking

50 double unders

-5:00 b/t sets-
*use two db’s for f.rack lunge

*8:00 cap per set

*log time for each set

*Rx+

50s/35s

50′ hs walking

Levo up – Mon, Dec 5

CrossFit Levo – Levo up

Strength Track

Front Squat (2×7, 2×5, 2×3)

* No grind, keep all movement clean and fluent

* Tight blocks to increase volume

Front Squat – Ring Row EMOM (2 Rounds for reps)

8 min EMOM (30on/30off)
Min 1 – Light Front Squat
Min 2 – Ring Row
* Score total reps for Front Squat in Rd 1

* Score total reps for Ring Row in Rd 2

Endurance Track

Metcon (Time)

10 Burpee

20 Wallball 20/14

10 Burpee

20 Pullups

10 Burpees

20 DB Snatch 50/35

10 Burpees

20 Box Jumps

100 Double Unders

20 Box Jumps

10 Burpees

20 DB Snatch

10 Burpees

20 Pullups

10 Burpees

20 Wallball

10 Burpees

Capacity Track

Metcon (AMRAP – Rounds and Reps)

9 min Amrap

4 Ring Muscle-Ups

8 Power Cleans 185/125

12 Box Jump Overs

WOD – Fri, Dec 2

CrossFit Levo – WOD

Mobility

Lat overhead mobility (No Measure)

Lat smash on foam roller
Child’s pose (:30 hands to the right, :30 hands to the left)

Warm-up

EMOM prep with coach

Goat/grunt

EMOM 12:

1) hs walk or hold / ghd sit-ups / ab mat sit-ups / weighted v-ups

2) farmers carries / weighted step-ups / dball old or carry

3) glute ham raise / razor curs / hamstring curls

*These are options / ideas.

Metcon

Metcon (Time)

10 bar muscle ups

50 wall balls 20/14

10 bar muscle ups
*8:00 cap

*Rx+

15 bmu

75 wb 20/14

15 bmu

WOD – Thu, Dec 1

CrossFit Levo – WOD

Mobility

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

Sots press

Warm-up

2X

10 t-spine bridges or t-spine on foam roller

2 wall walks

10 lateral lunges

10 calorie row

Weightlifting

Shoulder Press (3X5 ascending 5X5 same weight across)

Metcon

Metcon (Weight)

EMOM 18:

1) 20 lunges(noweight)

2) :45 hang on pull-up bar

3) 6 db’s clean

4) :45 plank hold

5) 12 v-ups

6) :45 wall sit
*Log db weight(total, both dbs

WOD – Wed, Nov 30

CrossFit Levo – WOD

Mobility

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up

2X

1 round of band to make you dance

10 air planes

10 lateral lunge

Weightlifting

Back Squat (3X5 ascending 5X5 same weight across)

Metcon

Metcon (5 Rounds for time)

5 sets: 2:00 on / 1:00 off

60 double unders

20 push-ups
*goal time 1:30

*Rx+

100 du

30 push-ups

WOD – Tue, Nov 29

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide

Clean barbell warm up (No Measure)

10 squat to good mornings

10 front squats

couch stretch

10 tall cleans

10 high-pulls(pos.3)

10 cleans(pos.1)

10 cleans(pos.2)

pigeon stretch

10 cleans(pos.3)

Metcon

Metcon (2 Rounds for time)

21/18-15/12-9/6

calorie bike or row

21-15-9

hang power clean 95/65

-rest 4:00-

21/18-15/12-9/6

calorie bike or row

15-9-3

hang power clean 135/95
*9:00 cap per set

*log time for each set individually

Rx+

135/95

185/125