Program Blog

Friday

CrossFit Levo – WOD

Warm-up

6:00am Zoom

https://us02web.zoom.us/j/345966417

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

3X

5 Strict pull-ups

10 Bulgarian split squats

10 Single leg deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400m Run

15 Chest to bar pull-ups

9 Cleans(full) 135/95
*Squat on cleans

Thursday

CrossFit Levo – WOD

Warm-up

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Warm-up (No Measure)

2X

1 Wall walk

10 Windmills

15 Hollow rocks

15 Arch rocks

Gymnastics

Metcon (No Measure)

Goat work(15ish minutes):

-Pick one-

Pull-up

Toes to bar

Handstand walking

Handstand push-up

Metcon

Metcon (Time)

For time:

1k Row

50 Step-ups 50/35

30 Handsatnd push-ups
*Use 1 DB

Wednesday

CrossFit Levo – WOD

Warm-up

6:00am zoom

https://us02web.zoom.us/j/345966417

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up (No Measure)

3X

10 Strict press

10 Lateral lunges

10 Shin box twists

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 3 Power clean + 3 Hang(squat) clean + 3 Push jerks

2) :20-:30 Hollow rock hold

Power clean+Hang clean+Push jerk (5X9 Same weight across )

Hang clean is full(SQUAT)

Metcon

Metcon (Time)

30-20-10:

Jumping lunges

Ab mat sit-ups

Tuesday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

4 Rounds:

400m Run

21 Push-ups

12 Toes to bar
*Rx+ Strict toes to bar

*Inspired by mainsite

Levo Update Show – Episode 68

Coaching, Programming, and Finding Your Progression

Hey People,

Welcome to this the 68th Episode of the Levo Update Show.

Highlights

  • Brandon is getting things done as a coach, but it can be strange moving from Athlete to Coach. Let’s continue to support the progression and enjoy watching him become an elite coach… and maybe learn a thing or two
  • Antoinette and Jared will be working their way through classes as assistant/specific coaches. That means they will be trying to add more value to your membership by adding an extra pair of eyes to certain portions of class.
  • Stacy will continue to be an excellent coach, but also a solid secondary coach while she works out in the normal class times.
  • Last week went very well as we started the new cycle. Let’s keep it up as it gets hot… your body will adapt.
  • This weeks programming:
    • Monday – Olympic Lifting Progression (Snatch) and Gymnastic EMOM (every minute on the minute); Less complex metcon
    • Tuesday – Gymnastic-Endurance junkie heaven
    • Wednesday – Olympic Lifting Progression (Clean and Jerk) and Gymnastic EMOM with low complexity metcon
    • Thursday – Combo Day – (Endurance) Row, (Stamina) Step-ups, and (Skill) Handstand Pushups
    • Friday – Combo Day – (Endurance) Run, (Gymnastic Strength & Skill) Chest to Bar, and (Weighlifting Strength and Skill) Squat Cleans

Another week in progression paradise!

Good Luck and #keepmoving

Levo Coaching Crew

Monday

CrossFit Levo – WOD

Warm-up

6:00am zoom

https://us02web.zoom.us/j/345966417

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up (No Measure)

3X

10 Good mornings

5 Strict toes to bar

30 Single unders

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 3 Power snatch + 3 Hang(squat) snatch + 3 OHS

2) 5-10 Toes to bar

Power snatch+Hang snatch+OHS (5X9 Same weight across)

Hang snatch is full(SQUAT)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses 50/35

40 double-unders
*Mainsite

Thursday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up (No Measure)

3X

Runners stretch

10 Spring pulls

10 Lateral lunges

10 Mountain climbers

10 V-ups

Metcon

5X400m Run

*Rest as needed between runs.

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

400m Run (Time)

Max Effort 400m Run

Wednesday

CrossFit Levo – WOD

Warm-up

6:00am zoom

https://us02web.zoom.us/j/345966417

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up (No Measure)

2X

10 OH wall ball squats

10 Hamstring curls

10 Lateral lunges

Weightlifting

Pause Overhead squat (5X5 Across)

*3 Second pause at bottom of squat.

Metcon

Metcon (Time)

For time:

30 Box jumps 24/20

15 OHS 155/105

20 Box jumps 24/20

10 OHS 155/105

10 Box jumps 24/20

5 OHS 155/105