Program Blog

Tuesday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Snatch barbell warm up (No Measure)

10 scarcrows(pos 1)

10 muscle snatches(pos 1)

10 high hang power snatch(pos 1)

runners stretch

10 snatch balances

10 low hang snatch(pos 2)

pigeon stretch

10 snatches

Weightlifting

Snatch (15 minutes to find a heavy single for the day)

Hang Snatch (5X5 at 65% of heavy single for the day)

Metcon

Metcon (Time)

400m odd object carry
*This is a carry not a run.

Monday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

Coaches choice

Metcon

F2020 Scaled (AMRAP – Rounds and Reps)

AMRAP 14:

60 calorie row

50 kip knee swings

40 wall ball shots 14/10

30 cleans 75/55

20 jumping pull-ups

F2020 Intermediate (AMRAP – Rounds and Reps)

AMRAP 14:

60 calorie row

50 kip leg swings

40 wall ball shots 20/14

30 cleans 115/75

20 pull-ups

F2020 Rx (AMRAP – Rounds and Reps)

AMRAP 14:

60 calorie row

50 toes to bar

40 wall ball shots 20/14

30 cleans 135/95

20 ring muscle ups

Levo Update Show – Episode 100

Finish F2020, Oly Cycle, & Old School Grind

Hello People,

Welcome back to the 100th edition of the Levo Update Show. Sorry for the gap between episodes, but sometimes life just happens! However, I’m excited to be back focusing on our community super humans who happen to be amazing people. Let’s get to it.

  • The Open is over and the F2020 challenge is coming to an end. Get measured and have fun with the repeat capacity test.
  • We are starting the new cycle which will be a lot of Olympic lifting. Focus on your technique and high-quality progression over the coming weeks. If you do it well you will see major improvements. If you let ego get in the way you will struggle. Make the correct choice.
  • WOD’s will look a little different. More GPP (general physical preparedness training) will accompany the Olympic lifting. It will look easy or even boring, but it will be very challenging and is absolutely critical to healthy progression within the gym. Embrace it baby!

Sneak Peek at the Week

  • Monday – F2020 Capacity Test… Crush it!
  • Tuesday – Snatch and Grab
  • Wednesday – Renegade Row and Go
  • Thursday – A slice of the Open Quarterfinals
  • Friday – Clean & Jerk with a Pullup Progression

Good Luck and #keepmoving

Levo Coaching Crew

Saturday

CrossFit Levo – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

1K row

10 rounds of Cindy or Mary
*Teams of two

*1 round of Cindy:

5 pull-ups

10 push-ups

15 air squats

*1 round of Mary:

5 handstand push-ups

10 pistols

15 pull-ups

FRIDAY

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up

Warm-up (No Measure)

10 high pulls(pos 1)

10 muscle cleans(pos 1)

10 high hang power cleans(pos 1)

pigeon stretch

10 low hang cleans(pos 2)

10 cleans(pos 3)

chest stretch

10 strict press

10 push press

10 push jerks

Weightlifting

Clean and Jerk (1 RM)

*15 minutes to find a new 1RM

Metcon

Metcon (Time)

800m run
RUN!

THURSDAY

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up

Warm-up (No Measure)

2X

1-3 skin the cats

10 lateral lunges

10 hamstring curls

Metcon

Metcon (Time)

For time:

Row 2,000 meters

100 wall-ball shots 20/14

20 muscle-ups
*Mainsite 210315

WEDNESDAY

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Coaches choice (No Measure)

Metcon

Metcon (Time)

50 calorie bike

-then-

2 rounds:

20 deadlift 185/125

10 burpee over bar

20 toes to bar

10 burpee over bar

TUESDAY

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up

Warm-up (No Measure)

2X

10 hollow rocks

10 arch rocks

10 lateral lunges

10 spring pulls

Metcon

Metcon (Time)

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters 40/25
*Mainsite 210317

MONDAY

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up

Warm-up (No Measure)

10 scarcrows(pos 1)

10 muscle snatches(pos 1)

10 high hang power snatch(pos 1)

runners stretch

10 snatch balances

10 low hang snatch(pos 2)

pigeon stretch

10 snatches

Weightlifting

Snatch (1RM)

*15 minutes to find a new 1RM

Metcon

Pullup yourself together (AMRAP – Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes
deload-ish week

FRIDAY

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up

Warm-up (No Measure)

Coaches choice! (Yay!)

GOAT Work

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 devil press 50/35

4 strict chest to bar pull-ups