CrossFit Levo – WOD
Metcon
Metcon (Time)
4 Rounds:
8 Squat cleans 155/105
12 Pistols
14 Strict HSPU
500m Row
*One person rows each round.
Program Blog
Friday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
3X
10 Hollow rocks
10 Arch rocks
3-5 Strict pull-ups
T-spine on foam roller
10 Hamstring curls
Metcon
Metcon (Time)
400m Run
-Then-
4 Rounds:
3 Ring muscle ups
20 1DB OH lunge 50/35
3 Ring muscle ups
20 1DB front squat
-Then-
400m Run
Thursday
CrossFit Levo – WOD
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 (AMRAP – Rounds and Reps)
AMRAP 15:
10 Burpee box jump 20″
15 Pull-ups
20 1arm DB hang power clean & push jerk 50/35
*Brandon Reid
Wednesday
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 (No Measure)
2X
10 Waiter squat w/pvc
2 Skin the cats
10 Bulgarian split squats
Weightlifting
Overhead Squat (5X5 same weight across)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats 135/95
*Mainsite 201012
Tuesday
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 (No Measure)
Coaches choice
Metcon
Metcon (Time)
5 Rounds:
9 Burpee over bar
7 Deadlifts 225/155
5 Handstand push-ups
-Then-
-Rest 5 minutes-
50-40-30-20-10
Air squat
Ab mat sit-ups
*Linchpin-ish
*totally time minus the rest
Levo Update Show – Episode 79
CrossFit Games, Catch-up Warmup, and Sneak Peek
Welcome Back Crew!
Another week in the books and I will miss you all this week. We are in the great state of Tennessee, experiencing the majesty of the Smokey Mountains.
We hope you enjoy the 79th episode of the Levo Update Show. Here are the highlights:
- CrossFit Games are complete with repeat winners. Check it out on YouTube to see how amazing humans can be. Also check out the stories in between the heats to see how important CrossFit is to the community and our overall health.
- Catch-up Warmup. Try your best to be on time, but if you are a little late we will soon have a standard warmup for you to follow. This will allow anyone who is late to rejoin class quickly as well as help the class move forward without disruption. Look for more info by the PVC pipes.
- Sneak Peek – lot of fun!
Enjoy, Good Luck, and #keepmoving
Levo Coaching Crew
Monday
CrossFit Levo – WOD
Warm-up
Lat overhead mobility (No Measure)
LAT MASH
LAT STRETCH
DROP SNATCH
Warm-up (No Measure)
2X
10 Squat therapy
10 Hollow rocks
10 Arch rocks
10 Shin box twist
Weightlifting
Metcon (No Measure)
EMOM 12:
1) 3 Front squats
2) 6 Back squats
Front Squat (6X3 Same weight across)
Back Squat (6X6 Same weight across)
Metcon
Metcon (Time)
30-20-10 reps for time of:
Toes-to-bars
Kettlebell goblet walking lunges 70/53
Rx+ Two KB’s
*Mainsite 201020
Friday
CrossFit Levo – WOD
Warm-up
Planks gone wild (No Measure)
4X
:15 each
Plank ups
Rotating planks
Arch rocks
Prone cobra
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 (AMRAP – Rounds and Reps)
AMRAP 20:
20 1-arm DB devil thruster 50/35
40 Double unders
20 Suit case lunges 50/35 (10L/10R)
40 Double unders
20 Push-ups
40 Double unders
Thursday
CrossFit Levo – WOD
Warm-up
Lat overhead mobility (No Measure)
LAT MASH
LAT STRETCH
DROP SNATCH
Warm-up (No Measure)
10 Good mornings
10 Muscle snatch(pos.3)
10 Scap retractions
10 Good mornings
10 OHS
10 Kip swings
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 2 Power snatch + 2 Hang(squat) snatch + 2 OHS
2) 5-10 Pull-ups
Power snatch+Hang snatch+OHS (5X6 Same weight across)
Hang snatch is full(SQUAT)
Metcon
Metcon (Time)
1K Row
40 Knee to elbows
20 Overhead squat 115/75
Monday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
10 Good mornings
10 Muscle cleans
10 Hollow rocks
10 Arch rocks
Chest stretch
10 Good mornings
10 Power cleans(pos. 1)
10 Scap retractions
5 Child pose to push-ups
10 Good mornings
10 Cleans(pos. 2)
5 Strict Pull-ups
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 2 Power clean + 2 Hang(squat) clean + 2 Push jerks
2) :20-:30 L-sit hold
Power clean+Hang clean+Push jerk (5X6 Same weight across)
Hang clean is full(SQUAT)
Metcon
Metcon (Time)
30 Power cleans 185/115
20 GHD sit-ups
10 Bar muscle ups
20 GHD sit-ups
30 Power cleans 185/115