Program Blog

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

Hip Halo Warmup

-into-

4 min AMRAP

4 Single Arm Dumbbell Push Press

4 Kettlebell Swings

4x25ft Shuttle Run

2. Workout Prep

1 set:

5 Dumbbell Push Press

5 Kettlebell Swings

2x25ft Shuttle Run (workout speed)

Workout

Metcon (AMRAP – Rounds and Reps)

RX+

12:00 AMRAP

15 Dumbbell Push Press (50s/35s)

15 Kettlebell Swings (70/53)

10x25ft Shuttle Run

RX

12:00 AMRAP

15 Dumbbell Push Press (35s/25s)

15 Kettlebell Swings (53/35)

10x25ft Shuttle Run

Scaled

12:00 AMRAP

10 Dumbbell Push Press (light)

10 Russian Kettlebell Swings (light)

6x25ft Shuttle Run

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 5 rounds

Accessory

KB Belt Squats

*Rest 1:30-2:00 b/t sets

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.

KB Belt Squats

https://youtu.be/4qmdeSgnRMI
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.

GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

Good Mornings
https://youtu.be/sE2liHdyRLc
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

CrossFit Levo – At Home

Bonus Flow Workout (Checkmark)

For Quality / Mobility:

2 Rounds:

5 Elbow to Floor Lunge Stretch (each side)

5 Burpees

5 Inchworms with Push Up

5 Burpees

5 Dynamic Squat Stretch

5 Burpees

5 Push Up to Downward Dog

5 Burpees

5 Donkey Kicks (each side)

5 Burpees

This should be at a slower pace, just moving through each stretch, following it with 10 air squats with a post. This is a fun way to show your body some love!

Demo Videos

Elbow to Floor Stretch with Rotation

Burpee Variations

Inchworm to Pushup

Dynamic Squat Stretch

Push Up to Downward Dog w/Explanation

Donkey Kick

30 Minute Walk (Distance)

If the weather allows, take your dog, spouse, friend, kid on a 30 Minute Walk.

Try this out:

1:00 High Knees

1:00 Butt Kicks

4 Minute Warm Up Walk….

into

4 Rounds

3 Minute FAST Walk

3 Minute Normal Speed Walk

FAST walk = you’re walking up to an appointment you’re late for but don’t want to look crazy by running 😉

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

6 min AMRAP

3 Step Back Lunge Steps (each side)

5 Alt. V-ups (Each Side)

5 Kip Swings (focus on elevating in back portion of swings)

3 Knees to Elbows

2. Workout Prep

3 sets:

2 Back Rack Step Back Lunges (build-in weight)

3 Toes to Bar

Workout

Metcon (Time)

RX+

For time:

30-20-10

Back Rack Step back Lunges (95/65)

Toes to bar

RX

For time:

30-20-10

Back Rack Step back Lunges (75/55)

Knees to Elbows

Scaled

For time:

30-20-10

Dumbbell Front Rack Lunges (light)

Hanging Knee Raises

Target time: 6-8 minutes

Time cap: 12 minutes

Skills and Drills

Rope Climbs (Checkmark)

Rope Climb – Week 5 Day 1:

Advanced:

Every minute (10:00)

2 Rope Climbs

Intermediate:

Every minute (10:00)

1 Rope Climb

Beginner:

Every minute (10:00)

2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

CrossFit Levo – At Home

Warm-up (Checkmark)

3 Rounds:

:15 High Knees

:15 Butt Kicks

3 Dynamic Squat Stretches

3 Stepback Lunges (each side)

3 Box Step Ups (each side)

3 Box Jumps

*Minimal: On Round 2, add 1 dumbbell to lunges, on round 3 add 2 dumbbells to lunges

Demo Videos

High Knees

Butt Kicks

Dynamic Squat Stretch

Bodyweight Step Back Lunge

Box Step Up

Box Jump

Bodyweight Metcon

()

Metcon (Time)

6/28/05 Bodyweight

For time:

20-30-40

Bodyweight Step Back Lunges

30-20-10

Box Jumps (24″/20)

“Backpack Option”

For time:

20-30-40

Backpack Stepback Lunges

30-20-10

Box Jumps (24″/20) (no backpack)

“M30 Scaled”

For time:

20-30-40

Wall Assisted Step Back Lunges

30-20-10

Step Up to Surface

“Mayhem Moms”

For time:

20-30-40

Wall Assisted Step Back Lunges OR Bodyweight Split Squat (half on one leg, then half on the other)

30-20-10

Modified Tuck Jump

*Workout Strategy & Flow*

We got a leg burner today! Get ready for it.

Note: Box jump reps go down by 10 each time, but the lunges go up by 10 each time.

Bodyweight Step Back Lunge – every step counts as a rep. Be quick here but don’t let that stop you from touching that back knee to the ground and standing all the way up. Focus on squeezing your booty at the top.

Box Jump – keep your mind in the game this entire time. Any distractions can cause you to miss the box and I don’t want that for anyone. These should be all on one side of the box, so jump, stand up all the way, step down, and repeat!!!!

Flow

20 Bodyweight Step back lunges, 30 box jumps, 30 bodyweight Step back lunges, 20 box jumps, 40 bodyweight step back lunges, 10 box jumps.

Minimal Metcon

()

Metcon (Time)

6/28/05 Minimal

For time:

10-20-30

Dumbbell Step Back Lunges (2×50/35)

30-20-10

Box Jumps (24″/20)

“Mayhem Moms”

For time:

20-30-40

Wall Assisted Step Back Lunges OR Bodyweight Split Squat (half on one leg, then half on the other)

30-20-10

Modified Tuck Jump

*Workout Strategy & Flow*

We got a leg burner today! Get ready for it.

Note: Box jump reps go down by 10 each time, but the lunges go up by 10 each time.

Double Dumbbell Stepback Lunge – every step counts as a rep. Dumbbells may be held anyway you want. You can hold in the farmers carry or put them on your shoulders, or hold in the front rack. Be smart in how you complete these, They will catch up to you.

Box Jump – keep your mind in the game this entire time. Any distractions can cause you to miss the box and I don’t want that for anyone. These should be all on one side of the box, so jump, stand up all the way, step down, and repeat!!!!

Flow

10 stepback lunges, 30 box jumps, 20 stepback lunges, 20 box jumps, 30 step back lunges, 10 box jumps.

Accessory

Holds (Checkmark)

2-3 Sets:

1:00 Glute Bridge Hold

:30 Copenhagen Hold (each side)

-Rest 1:00 between sets-

“Bodyweight Option”

2-3 sets:

1:00 Glute Bridge Hold

:30 Full Copenhagen Plank (each side)

-Rest 1:00 between sets-

Demo Videos

Glute Bridge Hold

Full Copenhagen Plank — can be scaled to: Half Copenhagen Plank or even Knee Side Plank + Leg Lift

()

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

6 min AMRAP

100m jog

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Set up equipment and perform 5/4 calories on each at workout pace.

Workout

Metcon (AMRAP – Reps)

RX+ & RX

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Ab mat sit-ups

Bike (calories)

Scaled

15-30-45-60 45-30-15 seconds

Row

Ab mat sit-ups

Bike

Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Accessory

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift

https://youtu.be/13FPTAogHhI
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()

CrossFit Levo – At Home

()

Warm-up (Checkmark)

3:00 clock:

20 Line Hops or Single Unders

10 Scap Only Push Ups

3 Push Ups to Downward Dog

5 Sit Ups

Immediately after, take 2:00 to practice:

* 1 Wall Walk into 4 Handstand Shoulder Taps (L+R=1)

* Single Under Crossovers OR Double Unders

Demo Videos

Line Hops or Single Unders

Scap Only Push Up

Push Up to Downward Dog w/Explanation

Sit Ups

Bodyweight Metcon

()

Metcon (AMRAP – Reps)

Operation Red Wings Bodyweight

EMOM 16 Minutes

Minute 1: 60 Line Hops

Minute 2: 1 Wall Walk into 12 Handstand Shoulder Taps (L+R=1)

Minute 3: Max Sit Ups

Minute 4: Rest

“M30 Scaled”

EMOM 16 Minutes

Minute 1: 60 Step Jacks

Minute 2: 1 Inchworm into 12 Knee Plank Shoulder Taps (L+R=1)

Minute 3: Max Quarter Sit Ups

Minute 4: Rest

“Mayhem Moms”

EMOM 16 Minutes

Minute 1: 60 Slow and Controlled Line Hops

Minute 2: 1 Inchworm into 12 Plank Shoulder Taps (L+R=1)

Minute 3: Max Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning

Minute 4: Rest

*Workout Strategy & Flow*

Today’s workout is the day after Murph, the Hero workout that we have been training for the last several Mondays. So I wanted to give us a chance to show our bodies some love and go a little easier today, as well as have some fun with this workout today.

If you are feeling VERY wrecked from yesterdays workout, I advise you to go at this with an extreme low level of intensity. You should have at least 30 seconds to rest in Minutes 1 + 2

This is an EMOM of 16 minutes (aka 4 sets)

Minutes 1 + 2 I give you a number to hit and minute 3, you try to get as many as you can.

Line Hops

Wall Walk into Handstand Shoulder Taps – I have listed sub options below. 🙂

Sit Ups – aim to go for the full minute, with little to no breaks.

Substitutions

Wall Walk into Handstand Shoulder Tap —->

Option 1: Go as far up the wall as you feel comfortable and do your shoulder taps. Even if you only take 1-2 steps backwards.

Option 2: 1 Box Walk Out + 12 Box Handstand Shoulder Taps (L+R=1)

Option 3: 1 Inchworm into 12 Plank Shoulder Taps (L+R=1)
Scoring

You will ONLY be scoring the # of sit ups you got each set

Minimal Metcon

()

Metcon (AMRAP – Reps)

Operation Red Wings Minimal

EMOM 16 Minutes

Minute 1: 30 Single Under CrossOvers or 50 Double Unders

Minute 2: 1 Wall Walk into 12 Handstand Shoulder Taps (L+R=1)

Minute 3: Max Sit Ups

Minute 4: Rest

“Mayhem Moms”

EMOM 16 Minutes

Minute 1: 60 Slow and Controlled Line Hops

Minute 2: 1 Inchworm into 12 Plank Shoulder Taps (L+R=1)

Minute 3: Max Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning

Minute 4: Rest

*Workout Strategy & Flow*

Today’s workout is the day after Murph, the Hero workout that we have been training for the last several Mondays. So I wanted to give us a chance to show our bodies some love and go a little easier today, as well as have some fun with this workout today.

If you are feeling VERY wrecked from yesterdays workout, I advise you to go at this with an extreme low level of intensity. You should have at least 30 seconds to rest in Minutes 1 + 2

This is an EMOM of 16 minutes (aka 4 sets)

Minutes 1 + 2 I give you a number to hit and minute 3, you try to get as many as you can.

Double Unders OR Single Under Crossover – have some fun today. Either counts as RX, Some people seem to get the hand of the crossovers easier than double unders. Some struggle. Do the one that will allow you to have fun 🙂 For me it would be doing something new.

HOW TO COUNT SINGLE UNDER CROSSOVERS

2 Crossover Tips

Wall Walk into Handstand Shoulder Taps – I have listed sub options below. 🙂

Sit Ups – aim to go for the full minute, with little to no breaks.

Substitutions

Single Under Crossovers or Double Unders ——> if you don’t have the skills yet to do either one of these, you can do 75 Single Unders

Wall Walk into Handstand Shoulder Tap —->

——Option 1: Go as far up the wall as you feel comfortable and do your shoulder taps. Even if you only take 1-2 steps backwards.

——Option 2: 1 Box Walk Out + 12 Box Handstand Shoulder Taps (L+R=1)

——Option 3: 1 Inchworm into 12 Plank Shoulder Taps (L+R=1)
Scoring

You will ONLY be scoring the # of sit ups you got each set

Accessory

Supermans (Checkmark)

4 Sets:

:30 Superman Hold

-Rest :30 between sets-

Demo Videos

Superman Hold

Bonus Stretching (Checkmark)

1:00 Seal Stretch

1:00 Child’s Pose

Demo Videos

Seal Stretch

Child’s Pose

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

2. Workout Prep

1 set:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run

Workout

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Murph(Ruck) (Time)

1 Mile ruck

100 Bent over pack rows

200 Push-ups

300 Air squats

1 Mile ruck

*Pack 30/20

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

CrossFit Levo – At Home

Warm-up (Checkmark)

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Then,

2 Rounds:

10 Shoulder Swimmers

5 Scapular Push Ups

5 Push Up to Downward Dog

5 Donkey Kicks (each side)

5 Cossack Squats (each side)

Demo Videos

Hinshaw Warm up

Shoulder Swimmers

Scap Only Push Up

Push up to downward dog

Donkey Kick Exercise

Cossack Squat

Bodyweight Metcon

()

Metcon (Time)

Memorial Day Murph

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

IMPORTANT NOTE:

If you have not been doing a training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety. See below for 2 different (lower volume) versions.

*Workout Strategy & Flow*

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

()

Metcon (AMRAP – Rounds and Reps)

Murph Bodyweight

800m Run

-directly into-

AMRAP 10 Minutes:

10 Towel Rows or 10 Bent Over Banded Banded Rows

10 Push Ups

15 Air Squats

@ the 10 Minute mark:

800m Run

“Backpack Option”

800m Backpack Run

-directly into-

AMRAP 10 Minutes:

10 Backpack Bent Over Row

10 Backpack Push Ups

15 Backpack Back Squat

@ the 10 Minute mark:

800m Backpack Run

“M30 Scaled”

4:00 Step Jacks

Directly into,

AMRAP 10 Minutes:

10

10 Elevated Knee Push Ups

15 Squat to Chair

@ the 10 Minute mark:

4:00 Step Jacks

“Mayhem Moms”

4:00 Lateral Shuffle to Jump

Directly into,

AMRAP 10 Minutes:

10 Towel Rows

10 Modified Knee Push Ups

15 Squat to Bench

@ the 10 Minute mark:

4:00 Lateral Shuffle to Jump

*Workout Strategy & Flow*

Runs

Towel Rows or Banded Bent Over Row

Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do 10 push ups

Air Squats – aim for unbroken 15 every time.

Flow

At 3-2-1 Go, you will go for an 800m Run

As soon as your run is complete you will look at the clock and go exactly 10 minutes from your run time to complete a 10 minute AMRAP

You will do as many rounds of the follow as you can in 10 minutes:

5 Towel Rows or 5 Bent Over Banded Banded Rows

10 Push Ups

15 Air Squats

When your 10 minute AMRAP is done, you will immediately make your way out for a final 800m Run. Upon completing the run, your workout is DONE.

Substitutions

Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Scoring

Today we are scoring the AMRAP portion of the workout—a.k.a how many rounds/reps of Row, Push Up, Squats you got. I encourage you to put your total time in the comments as well.

Who is Murph?

Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.

Minimal Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Minimal

800m Run

Directly into,

AMRAP 10 Minutes:

5 Dumbbell Bent Over Rows (2×50/35) or 5 Strict Pull Ups

10 Push Ups

15 Air Squats

@10 Minute mark,

800m Run

“Mayhem Moms”

4:00 Lateral Shuffle to Jump

Directly into,

AMRAP 10 Minutes:

5 Double Dumbbell Bent Over Row

10 Push Ups

15 Air Squats or Squat to Chair if needed for balance

@10 Minute mark,

4:00 Lateral Shuffle to Jump

*Workout Strategy and Flow*

Runs

Double Dumbbell Bent Over Row ideally, the weight you select should allow you to do 5 unbroken every round or Strict Pull Up

Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do 10 push ups

Air Squats – aim for unbroken 15 every time.

Flow

At 3-2-1 Go, you will go for an 800m Run

As soon as your run is complete you will look at the clock and go exactly 10 minutes from your run time to complete a 10 minute AMRAP

You will do as many rounds of the follow as you can in 10 minutes:

5 Dumbbell Bent Over Row or 5 Strict Pull Ups

10 Push Ups

15 Air Squats

When your 10 minute AMRAP is done, you will immediately make your way out for a final 800m Run. Upon completing the run, your workout is DONE.

Example: Your run takes you 4:15. Your AMRAP will be from 4:15-14:15. Your final run starts at 15:15 and your second run takes you 4:30, so your workout finishesat 19 minutes and 45 seconds.

You can scale up by wearing a 20/14# vest

Substitutions

Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Scoring

Today we are scoring the AMRAP portion of the workout—a.k.a how many rounds/reps of Row, Push Up, Squats you got. I encourage you to put your total time in the comments as well.

Who is Murph?

Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.

Cool Down (Checkmark)

2 Rounds:

1:00 Slow Walk

:30 Couch Stretch (each side)

:30 Chest Stretch (each side)

:30 Leaning Tricep Stretch (each side)

Demo Videos

Couch Stretch

Chest Stretch

Leaning Tricep Stretch

CrossFit Levo – WOD

Workout

Metcon (Time)

Partner Workout

90/70 cal Assault

*Partner Holds Handstand

-into-

50 Power Snatch (135/95) (split as needed)

-into-

1500/1200m Row

*Partner Front Holds dballBear Hug (150/100)

Target time: sub 22 minutes

Time cap: 30 minutes