Program Blog

Friday

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)

3X

1 Band to make you dance

10 Glute get ups(5/5)

3-5 Strict toes to bar

10 Hamstring curls

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Cal bike

Pigeon stretch

10 Bulgarian split squats(5/5)

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

-Then-

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 5 Power snatch

2) 5-10 Chest to bar pullups

Power Snatch (5X5)

Metcon

Metcon (Time)

For time:

100 OH walking lunges 45/25(plate)

75 Ab mat sit-ups

50 Wall ball shots 30/20

Wednesday

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)

2X

Tspine on foam roller/Tspine bridge

10 Razor curls

3 Inch worms

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 5 Power cleans

2) 6-10 Burpees

Power Clean (5X5)

Metcon

The Dusty Eric (Time)

4 Rounds:

10 Deadlift 225/155

21 Wallballs 20/14

10 T2B

25 DB snatch 50/35

Tuesday

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

1-3 Skin the cats

10 Windmills(5/5)

10 Lateral lunges

Weightlifting

Overhead Squat (7X3 ascending weights )

Metcon

Metcon (Time)

For time:

3-6-9-12-15-18-21

DB front squat 50/35

*30 Double unders after each set
*Two Dumbbells

Levo Update Show – Episode 27

Well Done People!

It was a grind, but here we are on the other side of some chaos.

Here are the update show highlights:

  • Thank You for the Great Week and Suggestions
  • DTTO Challenge Ends with Retest Week
  • Open Intramurals
    • Theme Nights
    • Creativity Points
    • Captains – Flex Athletes Designated by Thursday-Friday-ish
    • We will allow you to get the WOD in… but try ASAP!
    • Thank You for your Grace
  • Programming – Thursday Active Rest/Lower Intensity

Well done, Good luck, and #keepmoving

 

Monday

CrossFit Levo – WOD

Warm-up

Hello shoulders (No Measure)

4 Rounds :15 Each

Mountain climbers

Beast hold

Burpees

Squats

Warm-up (No Measure)

2X :40/:20 of

Alternating mountian climbers

Rolling v-ups

Tap crunchs

Supermans

Windshield wipers

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″