CrossFit in Creve Coeur
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
2X
10 squat therapy’s
10 shin box twists
10 calorie row
3-2-1-1
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
Build to Heavy, Tight Block, Log Weights in Notes
8 minute E2MOM
Minute 1 – 3 Power Cleans and 10 Lateral DB Raises
Minute 2 – Rest
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
3 RFT
20 GHD Situps
6 Rope Climbs
20 Pistols
6 DBall to Shoulder 150/100
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)
2X
16 dead bugs
16 bird dogs
10 t-spine bridge or t-spine on foam roller
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
Build to Heavy, Tight Block, Log Weights in Notes
8 minute E2MOM
Minute 1 – :25s of HSPU and :25s of Hamstring Curl
Minute 2 – Rest
*log total reps, note separate numbers
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
4 RFT
10 Power Snatch 115/80
5 Ring Muscle Up
10 Push Press
25′ HS Walk
Hamstring Mash
Hamstring Stretch
Burpee
2X
:30 handstands hold
200m run
10 ring rows
childs pose/ lat stretch
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
Lat smash on foam roller
Child’s pose (:30 hands to the right, :30 hands to the left)
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
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
2X
10 windmills
10 lateral runners rock
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)
EMOM 12:
1) 2 hang clean(SQUAT)
2) 6-10 chest to bar/chin over bar pull-ups
AMRAP 5:
10 db front squat 35s/25s
5L/5R db power snatch 35/25
Rx+
50s/35s
50/35
Hello Levo Family,
Welcome to the 164th edition of the Levo Update Show. Here are the highlights:
Day 1 – Wednesday
Day 2 – Thursday
Good Luck and #keepmoving
For Time:
10-1
HSPU
Deadlift 225/155
-into-
1-10
TTB
STOH 135/95
t-spine on foam roller
lat smash on foam roller
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)
EMOM 12:
1) 2 hang clean(SQUAT)
2) 6-10 chest to bar/chin over bar pull-ups
AMRAP 6:
20 Goblet lunges 53/35
10 Russian kb swings 53/35
*Rx+
70/53