Program Blog

WOD – Fri, Sep 30

CrossFit Levo – WOD

Warm-up

Bands that make you dance (No Measure)

3X

10 Squats with hip circle

10 Side steps to the left

10 Side steps to the right

Warm up (No Measure)

2X

10 squat therapy’s

10 shin box twists

10 calorie row

Weightlifting

Tempo Front Squat (6X4 ascending weights)

3-2-1-1

Metcon

Metcon (Time)

250m row

25 kb swings 53/35

250m row

25 kb swings 53/35

250m row

25 kb swings 53/35

250m row

*Mayhem

*12 minute cap

Rx+

70/53

Levo up – Thu, Sep 29

CrossFit Levo – Levo up

Strength Track

Bench Press (5×5)

Build to Heavy, Tight Block, Log Weights in Notes

Power Clean – Lateral Shoulder Raise E2MOM (4 Rounds for weight)

8 minute E2MOM
Minute 1 – 3 Power Cleans and 10 Lateral DB Raises
Minute 2 – Rest

Endurance Track

Metcon (Time)

1 Round

8 Wallball 20/214

16 SDLHP KB 53/35

8 Wallball

16 Half Swings (Russian)

8 Wallball

16 Full Swings

8 Wallball

16 Clean & Jerk

8 Wallball

16 Snatch

16 Wallball

16 Snatch

8 Wallball

16 Clean & Jerk

8 Wallball

16 Full Swings

8 Wallball

16 Half Swings

8 Wallball

16 SDLHP

8 Wallball

Capacity Track

Metcon (Time)

3 RFT

20 GHD Situps

6 Rope Climbs

20 Pistols

6 DBall to Shoulder 150/100

WOD – Thu, Sep 29

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

16 dead bugs

16 bird dogs

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

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:

3 wall walks

24 ab mat sit-ups

-rest 3 min-

AMRAP 3:

54 double unders

3 wall walks

-rest 3 min-

AMRAP 3:

24 ab mat sit-ups

54 doulbe unders

-rest 3 min-

AMRAP 6:

3 wall walks

24 ab mat sit-ups

54 double unders

*Mayhem

*goal is 2 rounds each AMRAP.

*Rx+

6 wall walks

18 ghdsu

Levo up – Wed, Sep 28

CrossFit Levo – Levo up

Strength Track

Deadlift (5×5)

Build to Heavy, Tight Block, Log Weights in Notes

HSPU – Hamstring Curl E2MOM (4 Rounds for reps)

8 minute E2MOM
Minute 1 – :25s of HSPU and :25s of Hamstring Curl
Minute 2 – Rest
*log total reps, note separate numbers

Endurance Track

Metcon (Time)

1 Round

10 Burpees

10 Deadlift 115/80

10 Burpees

10 Hang Power Clean

10 Burpees

10 Push Press

10 Burpees

10 Front Squat

20 Burpees

10 Front Squat

10 Burpees

10 Push Press

10 Burpees

10 Hang Power Clean

10 Burpees

10 Deadlift

10 Burpees

Capacity Track

Metcon (Time)

4 RFT

10 Power Snatch 115/80

5 Ring Muscle Up

10 Push Press

25′ HS Walk

WOD – Wed, Sep 28

CrossFit Levo – WOD

Mobility

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Warm up (No Measure)

2X

:30 handstands hold

200m run

10 ring rows

childs pose/ lat stretch

Metcon

Metcon (Time)

4 rounds:

800m run

8 Knee to elbows

10 single arm shoulder to overhead 50/35

-rest 3 minutes between rounds-

*Mayhem

*7 minute time cap per round. *Cut run to 400m if needed.

*STOH (5R/5L)

*Log total time

*Rx+

800m run

4 rope climbs(no jump)

10 single arm shoulder to overhead 70/50

WOD – Tue, Sep 27

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 (No Measure)

2X

10 push-ups or ring dips

chest stretch

10 ring rows(on ground or box)

banded lat stretch

10 banded straight arm lat pull down

20 tricep ext

Weightlifting

Bamboo press (5X6 same weight across)

Metcon

Metcon (4 Rounds for reps)

4X 1:30 AMRAP:

10 burpee box jump overs 24/20

max strict pull-ups

*rest 1:30 between sets

*Mayhem

*Rx+

bar muscle ups

WOD – Mon, Sep 26

CrossFit Levo – WOD

Warm up (No Measure)

2X

10 windmills

10 lateral runners rock

Warm-up

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)

Weightlifting (No Measure)

EMOM 12:

1) 2 hang clean(SQUAT)

2) 6-10 chest to bar/chin over bar pull-ups

Hang Clean (6X2 ascending or same weight across)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

10 db front squat 35s/25s

5L/5R db power snatch 35/25

Rx+

50s/35s

50/35

Levo Update Show – Episode 164

Swimming, B4B, Members Group, & Becky

Hello Levo Family,

Welcome to the 164th edition of the Levo Update Show.  Here are the highlights:

  • Parkway North Swimming – Next Sunday at 11:30am.  All levels are welcome.  It was a great time last time with everyone learning something to get a lot better.
  • Barbell 4 Boobs – It will all go down on Oct 15th, so mark your calendar.
  • Facebook – The “Members of Levo” group has been hilarious lately.  If you haven’t checked it out in a awhile, take a peak.  Lot’s of fun content.  Also thanks to all who have contributed to take our community to the social sphere.
  • Shout Out – This week goes to Ms. Becky for her 5 double unders in a row.  It’s a big deal, so congratulations!  Double Unders can be a huge problem for a lot of members.  We will be working to help more people achieve this same goal.  Until then, maybe talk to Becky about her journey.

Sneak Peek at the Week

Regular

  • Monday – Hang Squat Clean and Pullup EMOM into Dumbbell work
  • Tuesday – Bamboo Press into Burpee Box Over and Pullups
  • Wednesday – Cardio repeats with Running, Pullups and STOH
  • Thursday – AMRAP repeats with Walk Walk, Situp, and Double Under
  • Friday – Tempo Front Squat into Row/KBS couplet

Levo Up

Day 1 – Wednesday

  • Strength – Deadlift, E2MOM of :25s HSPU/:25s Hamstring Curl and Rest
  • Endurance – Burpees and all the Barbell Stuff
  • Capacity – Snatch, RMU, Push Press, and HS Walk

Day 2 – Thursday

  • Strength – Bench Press, E2MOM of 3 Power Clean/10 Lateral Raise and Rest
  • Endurance – Wallball and All the KB Stuff
  • Capacity – GHD, Rope Climb, Pistol, Heavy DBall

Good Luck and #keepmoving

Friday

CrossFit Levo – WOD

Mobility

Warm-up (No Measure)

t-spine on foam roller

lat smash on foam roller

Warm-up

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)

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 2 hang clean(SQUAT)

2) 6-10 chest to bar/chin over bar pull-ups

Hang Clean (6X2 ascending or same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

20 Goblet lunges 53/35

10 Russian kb swings 53/35
*Rx+

70/53