Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

:30 dball bearhug hold

10 razor curls

Warm-up

Warm-up (No Measure)

2X

5 ring to hip

10 pistols off box

5 strict pull-ups

10 single leg glute bridges(5/5)

Metcon

Metcon (Time)

30-20-10

dball bearhug squat 100/70

db step overs 20″ 50s/35s

*after each round complete 5

bar muscle ups
RX+ ring muscle ups

Tuesday

CrossFit Levo – WOD

Mobility

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up

Warm-up (No Measure)

2X

6 around the worlds

:20 handstand hold

4 rolling v-ups

Metcon

Metcon (Time)

For time:

10 wall walks

30 box jumps 24/20

30 strict knees-to-elbows

30 box jumps 24/20

30 strict toes-to-bars

30 box jumps 24/20

10 wall walks
*Mainsite 220428

Monday

CrossFit Levo – WOD

Mobility

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up

Warm-up (No Measure)

3X

12 alt. v-ups

10 banded lat pull downs

100m jog

10 single leg deadlifts(5/5)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Levo Update show – Episode 149

Nutrition, Thank You, & Murph

Hello Friends,

Welcome back to the 149th edition of the Levo Update Show. Here are the highlights:

  • Nutrition Program should be good to go by July. I know some of you have been inquiring about it and yes we are nearing completion. It is a pretty expansive and tech-enabled program, which has made it a big undertaking… cause you’re worth it!
  • Thank You to all of you who continue to prioritize your health in these tough financial times. Inflation, interest rates, and uncertainties have left both small business owner and individual citizen a little concerned about the future. Thank you for sticking with us and sticking with your health!
  • The beginning of the 9:30 class and the transition of the Saturday class to 9:00 will start on June 6th!
  • Murph is in 8 Days so get registered according to your vulnerability. New athletes and those vulnerable to heat should do the early heats. More seasoned athletes and those looking for extra challenge should go in the later heats.

Sneak Peek at the Week

  • Monday – “Helen”/ option for Deadlift-Bench Press 4×8
  • Tuesday – Wall Walks, Box Jumps, KTE, and TTB/ option for Back Squat-Bent Row 4×8
  • Wednesday – Bear Hug Squat, DB Box Step Over and Muscle Up… great test!
  • Thursday – Monster EMOM
  • Friday – Brogramming and DB Deadlift, Clean, and Push Press

Good Luck and #keepmoving

Week 6 – Day 2

CrossFit Levo – Levo up

Capacity Track

Metcon (Time)

4 Rounds for Time

6 Power Snatch 115/85

9 Handstand Pushups

12 GHD Situps
* Everything should be very close to touch and go and unbroken

Endurance Track

Metcon (AMRAP – Rounds and Reps)

27 minute AMRAP

200 meter Farmer Carry 35s/25s

100′ Front Rack Walking Lunge 35s/25s

20 Pushups

Strength Track

Back Squat (4×8)

* Same weight or small jumps

Bent Over Row (4×8)

* Same weight or small jumps

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

10 pistols off box

10 glute get ups

Bro-gramming

bro-seven (No Measure)

4 rounds not for time:

12 bulgarian split squats (6/6)

20 alternating db floor press in glute bridge

10 barbell rollouts

Metcon

Metcon (Time)

4 rounds for time of:

30 single-leg squats

15 sumo deadlift high pulls 115/75
*Mainsite 220421