Program Blog

Thursday

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

Warm-up

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 Balance (5X3 ascending weights)

Snatch (heavy single )

Wednesday

CrossFit Levo – WOD

Mobility

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)

coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 calorie row/bike

15 good mornings 45/35

20 DB hang clean & jerk 50/35

100m run

10 burpees

5 strict pull-ups

Tuesday

CrossFit Levo – WOD

Mobility

Warm-up (No Measure)

mobility time with coach

Warm-up

instead of pull-ups do supine ring rows(feet on a box if possible)

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 (Time)

2 rounds:

800m run

100′ DB walking lunge 50S/35S
*Two DB’s

*DB in hang position

Levo UPdate Show – Episode 116

Progress, Gratitude, and Power

Hello People,

Welcome back to the 116th edition of the Levo Update Show. Sorry about last week but with Labor Day, a Triathlon, and family visiting I just couldn’t muster an update show. But we are back, and here are the highlights of the show:

  • The Gym is a bit of a MESS! Not to worry, construction is nearly complete. That known, it will still take some time to get everything put back together. Thank you for your patience with this transition.
  • We ordered more flooring. When it arrives is a bit of a post-original COVID logistical conundrum. Regardless, we ordered more of the honeycomb flooring to make everything uniform from rig to rig. This will make some of my OCD nature somewhat happy. Only somewhat happy, because the rest of the new area will have 3/4″ vulcanized stall mats. $2 a square foot versus $7+ a square foot with multiple layers just wasn’t in the cards. Regardless, there won’t be any 1/4″ flooring so their won’t be any noticeable dips or folds in the flooring. It should be pretty awesome, but will take time to assemble. Thank you for your patience with this transition.
  • The additional shower is a bit of an unknown at this point. I will make some calls this week to see when they will be in to start the work, but it won’t have near the impact as the walls. I will keep ya’ll posted. And again, thank you for your patience with this transition.
  • Power is our focus for this week. We have covered cardiovascular-respiratory endurance, stamina, strength, and flexibility. Now we unpack Power. Power is defined work done divided by time. That means the faster you get a certain amount of work done, the more powerful you are. This is why we track all of our scores and frequently repeat certain workouts. We are measuring how well we are achieving or maintaining our power output. But power can be thought of with respect to singular movements. With Olympic lifting and high skill gymnastics, the ability to express strength very quickly is known as power. That’s why when someone lifts a heavy amount it’s generally accomplished faster than you can even perceive… power is a function of speed. I know it’s a lot, but talk to your coach about understanding the power of… well… power.

Sneak peek at the week

  • Monday – Back Squat and Burpee Muscle-up
  • Tuesday – Run and Lunge Repeat
  • Wednesday – 25 Minute Full Body Mashup
  • Thursday – Snatch all the weights
  • Friday – Row Power Clean x 4! All the Power

Good Luck and #keepmoving

Levo Coaching Crew

Monday

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10 hip ext/razor curls

10 shin box twist

10 bulgarian split squats

Weightlifting

Back Squat (Heavy single)

Metcon

30 burpee muscle ups (Time)

Friday

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

C&J barbell 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 jerks

10 jerk balance

10 split jerks

Weightlifting

Metcon (No Measure)

(5X)Every 4 minutes complete:

3 position clean & jerk

2-6 muscle ups

3 position clean & jerk (5X1 ascending weights)

Hip, Knee, Floor

Thursday

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10 hip extension/razor curls

10 shin box twist

10 bulgarian split squats

10 air planes

Weightlifting

Back Rack Lunge (4X10 same weight across)

Metcon

Metcon (Time)

3 rounds:

400m run

50 air squats

Wednesday

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

Hello shoulders (No Measure)

4 Rounds :15 Each

Mountain climbers

Beast hold

Burpees

Squats

Metcon

Metcon (Time)

4 rounds:

15 calorie row/bike

12 knees to elbow

9 power snatch 115/80
*Linchpin-ish