Program Blog

WOD – Wed, Feb 1

CrossFit Levo – WOD

Mobility

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up

2X

5 strict toes to bar

4 wall walks

6 star and scorpions

30 jump rope freestyle

Metcon

Metcon (Time)

3 rounds:

18 toes to bar

9 push jerks 135/95

54 double unders
*cap 15:00

Rx+

5 rounds

Levo up – Tue, Jan 31

CrossFit Levo – Levo up

Strength Track

BTN/FR Jerk Complex (Weight)

5×1 (1+1+1+1) Ascending

BTN Push, FR Push, BTN Split, FR Split

*Behind the Neck/Front Rack

*Log Heaviest/ Note All

Seated Strict Press + FR Hold (2 Rounds for reps)

8 min EMOM (30:30)

Min 1 – Seated Strict Press

Min 2 – 110%+ FR Hold”

Score Total SSP in Rd 1

Score Total Seconds in Rd 2

* Note Weights

Endurance Track

Metcon (6 Rounds for time)

6 Rounds

Every 5 Minutes

Rounds 1&2

2 Sets

15 Thrusters 95/65

5 BMU

Rounds 3&4

2 Sets

10 Thrusters 115/80

10 CTB

Rounds 5&6

2 Sets

5 Thrusters 135/95

15 Pullups
* 3 min Cap/Rd

WOD – Tue, Jan 31

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

hip circle fun with coach

Bro-gramming

4 rounds not for time:

10 glute ham raises / razor curls / hip ext.

10 1 1/2 front squats

10 db lunge walk-throughs

15 standing calf raise (weighted or unweighted)

*log 1 1/2 front squat weight

1 1/2 front squat (4X10 same weight across)

Metcon

Metcon (Time)

50 db weighted step-ups 24’/20′ 35s/25s

*everytime you break :30 wall sit
*Rx+

50s/35s

WOD – Mon, Jan 30

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

coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 bar muscle ups

4 handstand push-ups

8 dball to shoulder 100/70
Rx+

rmu

shspu

150/100

Levo Update Show – Episode 182

New Equipment, Intramural, ASM, and Brandon

Hello Levo Family,

Welcome to the 182nd edition of the Levo Update Show.  Here are the highlights:

  • New Equipment – We just placed 2 more Rogue Echo Bikes in the gym.  We are always trying to stay ahead of equipment needs, but the cardio pieces can be a little tricky.  They take up a lot of space which is a premium in our environment, and they are quite expensive.  But ya’ll are worth it.  So now we have 15 cardio pieces (3 Echo Bikes, 4 Assault Bikes, and 8 rowers)!
  • Open Intramural – We will be placing information about teams, scoring, and other important information surrounding our Open Intramural.  Make sure to keep your eyes open for such content in the gym, on the Update Show, or in specific Emails!
  • ASM (Athlete Success Management) – It is something would should have done a long time ago, but better late than never.  New members, expect a few emails with VIDEO congratulations in the first few months as well as scheduling a specific strategy session to ensure you are maximizing the value of your members.  Don’t get pissy OG’s… I’ll be making my way to you as well.  If you want to specifically talk about your goals, concerns, or celebrations don’t hesitate to contact me.
  • Brandon Reid – Brandon has been through a lot with school and life, but he is back at the gym and has restarted very well.  It can be challenging for all of us, getting back into the rhythm of training without overwhelming our bodies and he has done very well.  He was also willing to be my partner for the Saturday morning partner workout, so… if you wanna be featured… yeah. 

Sneak Peek at the Week – Ninja Week (end of cycle)

Regular

  • Monday – Gymnastics and DBall Clean AMRAP
  • Tuesday – Brogramming into DB Step-ups and Squat Holds
  • Wednesday – TTB, Push Jerk, and Double Under Repeats
  • Thursday – Snatch Balance Work into Cal Bike/Row with Burpees
  • Friday – Abmat Situps, Knee to Elbow, and Wallball

Levo Up Programming

Day 1 – Tuesday

  • Strength – Jerk Complex (BTN/FR) into Strict Press + FR Hold EMOM
  • Endurance – Progressing Thruster and Regressing Pullup Repeats
  • Capacity – None on Ninja Week

Day 2 – Thursday

  • Strength – Deadlift into Bear Hug Squat + Satts Press EMOM
  • Endurance – Reg DB Snatch, Burpee BJO, Heavy DB Snatch Repeats
  • Capacity – None on Ninja Week

Good Luck and #keepmoving

WOD – Sat, Jan 28

CrossFit Levo – WOD

Metcon

Metcon (AMRAP – Reps)

8min AMRAP:

Partner A calorie bike

Partner B

10 pull ups

10 Dball squats (100,70)

-rest 1 min-

8 min AMRAP:

Partner A

max weighted sit ups (30,20)

Partner B

3 wall walks

9 Dball cleans (100,70)

-rest 1 min-

8 min AMRAP:

Partner A

kb farmer hold (73’s,53’s)

Partner B

5 dball shuttle runs 25′

10 push-ups
*score it by reps, yes every calorie and sit up is a rep, last round people can only work if kb are in the hands of your partners

Levo up – Fri, Jan 27

CrossFit Levo – Levo up

Strength Track

Push Press (2×7, 2×5, 2×3)

Build to heavy technical weight

Deadlift-Pistol EMOM (2 Rounds for reps)

8 min EMOM (30s on, 30s off)
Min 1 – Deadlift 185/135
Min 2 – Pistol
Total Deadlift for Rd 1

Total Pistol for Rd 2

* Note individual rounds for comparison

Endurance Track

Metcon (4 Rounds for time)

4 Rounds (every 6 minutes)

20/15 Cal Bike

15 CTB

20 Wallball 30/20

100 Double Unders

* Less than 4 minute target

* Hard stop at 4:30
* Less than 4 minute target

* Hard stop at 4:30

Capacity Track

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 CTB

6 Power Snatch 155/105

WOD – Fri, Jan 27

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

2X

10 glute get ups

10 lateral lunges

12 hollow rocks

12 arch rocks

Metcon

Metcon (Time)

2 rounds

60 double unders

40 wall balls 20/14

20 box jump overs 24/20

40 double unders

30 wall balls 20/14

10 box jump overs 24/20

20 double unders

20 wall balls 20/14

5 box jump overs 24/20
*20:00 cap

*any uncompleted reps, add to time as seconds.

Extra credit

Strict pull-up + kip or butterfly pull-up (1 strict pull-up + 2 pull-ups(kip or butterfly)
-rest :20-
1 strict pull-ups + 4 pull-ups(kip or butterfly)
-rest :20-
1 strict pull-ups + 6 pull-ups(kip or butterfly))

Rx+
strict chest to bar pull-up + kip or butterfly chest to bar
*Continue to add 2 reps for each kip/butterfly pull-ups round until failure(failure is not being able to stay unbroken)

*log total reps in last completed set

*Rx+

strict c2b + c2b(kip or butterfly)

WOD – Thu, Jan 26

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

hip circle fun with coach

Weightlifting

EMOM 12:

1) 2 front squats

2) 4 back squats

Front Squat (6X2 same weight across)

Back Squat (6X4 same weight across)

Metcon

Metcon (Time)

15-12-9

dbs thruster 35s/25s

dbs box step ups 35s/25s 20
*use two dbs

*6:00 cap

Rx+

50s/35s

24/20