Program Blog

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

10 Hollow rocks

10 Arch rocks

3-5 Strict pull-ups

T-spine on foam roller

10 Hamstring curls

Metcon

Metcon (Time)

400m Run

-Then-

4 Rounds:

3 Ring muscle ups

20 1DB OH lunge 50/35

3 Ring muscle ups

20 1DB front squat

-Then-

400m Run

Thursday

CrossFit Levo – WOD

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Burpee box jump 20″

15 Pull-ups

20 1arm DB hang power clean & push jerk 50/35
*Brandon Reid

Wednesday

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)

2X

10 Waiter squat w/pvc

2 Skin the cats

10 Bulgarian split squats

Weightlifting

Overhead Squat (5X5 same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats 135/95
*Mainsite 201012

Tuesday

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)

Coaches choice

Metcon

Metcon (Time)

5 Rounds:

9 Burpee over bar

7 Deadlifts 225/155

5 Handstand push-ups

-Then-

-Rest 5 minutes-

50-40-30-20-10

Air squat

Ab mat sit-ups
*Linchpin-ish

*totally time minus the rest

Levo Update Show – Episode 79

CrossFit Games, Catch-up Warmup, and Sneak Peek

Welcome Back Crew!

Another week in the books and I will miss you all this week. We are in the great state of Tennessee, experiencing the majesty of the Smokey Mountains.

We hope you enjoy the 79th episode of the Levo Update Show. Here are the highlights:

  1. CrossFit Games are complete with repeat winners. Check it out on YouTube to see how amazing humans can be. Also check out the stories in between the heats to see how important CrossFit is to the community and our overall health.
  2. Catch-up Warmup. Try your best to be on time, but if you are a little late we will soon have a standard warmup for you to follow. This will allow anyone who is late to rejoin class quickly as well as help the class move forward without disruption. Look for more info by the PVC pipes.
  3. Sneak Peek – lot of fun!

Enjoy, Good Luck, and #keepmoving

Levo Coaching Crew

Monday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

2X

10 Squat therapy

10 Hollow rocks

10 Arch rocks

10 Shin box twist

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 3 Front squats

2) 6 Back squats

Front Squat (6X3 Same weight across)

Back Squat (6X6 Same weight across)

Metcon

Metcon (Time)

30-20-10 reps for time of:

Toes-to-bars

Kettlebell goblet walking lunges 70/53
Rx+ Two KB’s

*Mainsite 201020

Friday

CrossFit Levo – WOD

Warm-up

Planks gone wild (No Measure)

4X

:15 each

Plank ups

Rotating planks

Arch rocks

Prone cobra

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 1-arm DB devil thruster 50/35

40 Double unders

20 Suit case lunges 50/35 (10L/10R)

40 Double unders

20 Push-ups

40 Double unders

Thursday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

10 Good mornings

10 Muscle snatch(pos.3)

10 Scap retractions

10 Good mornings

10 OHS

10 Kip swings

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 2 Power snatch + 2 Hang(squat) snatch + 2 OHS

2) 5-10 Pull-ups

Power snatch+Hang snatch+OHS (5X6 Same weight across)

Hang snatch is full(SQUAT)

Metcon

Metcon (Time)

1K Row

40 Knee to elbows

20 Overhead squat 115/75

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

10 Good mornings

10 Muscle cleans

10 Hollow rocks

10 Arch rocks

Chest stretch

10 Good mornings

10 Power cleans(pos. 1)

10 Scap retractions

5 Child pose to push-ups

10 Good mornings

10 Cleans(pos. 2)

5 Strict Pull-ups

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 2 Power clean + 2 Hang(squat) clean + 2 Push jerks

2) :20-:30 L-sit hold

Power clean+Hang clean+Push jerk (5X6 Same weight across)

Hang clean is full(SQUAT)

Metcon

Metcon (Time)

30 Power cleans 185/115

20 GHD sit-ups

10 Bar muscle ups

20 GHD sit-ups

30 Power cleans 185/115