Program Blog

CrossFit Levo – WOD

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

Warm-up (No Measure)

6 min AMRAP

5 Dball to shoulder light(WB)

5 Dball squats (bear hug or shoulder)

4 Inch Worms

8 Jump Over Ball

Workout Prep

3 sets

3 Dballto shoulder (building up to dball weight)

3 Dball squats

2 Burpee Over Ball

Weightlifting

Dumbbell Thruster (5X8 same or ascending weights)

Workout (AMRAP – Reps)

Habanero

RX+

12 min AMRAP

1-3-5-7-9….

Dball to shoulder 150/100

Dball squat 150/100

Burpees over dball

RX

AMRAP 12 Minutes

1-3-5-7-9….

Dball to shoulder 100/70

Dball squat 100/70

Burpees over dball

Scaled

AMRAP 12 Minutes

1-3-5-7-9….

Dumbbell Power Cleans (light)

Dumbbell Front Squats (light)

Up Downs

Target number of reps: 108+ reps (finish the round of 11)

Minimum number of reps before scaling: 75 reps (finish the round of 9)

Accessory (Weight)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

– rest as needed between sets-

(conv: 30m)

CrossFit Levo – Levo up

Strength Track

Deadlift (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Barbell Drag Curls (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up

the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.

Barbell Drag Curls

https://youtu.be/i63PYCo3SQ8

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Endurance Track

Metcon (6 Rounds for reps)

3:00 on 3:00 off for 6 rounds

25/20 cal row

Max distance bike erg in remaining time

CrossFit Levo – WOD

Mobility (Checkmark)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Warm-up (No Measure)

Fire scaps

-into-

3 sets:

30 sec assault bike

10 sec handstand hold

5 Double Dumbbell Strict Press

Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

3 Handstand Push Ups

Workout (Time)

Jalapeño

RX+

40/32 Calorie Assault Bike or row

20 Handstand Push ups

30/24 Calorie Assault Bikeor row

15 Handstand Push ups

20/16 Calorie Assault Bikeor row

10 Handstand Push ups

10/8 Calorie Assault Bikeor row

5 Handstand Push ups

RX

32/26 Calorie Assault Bike or row

16 Handstand Push ups

24/20 Calorie Assault Bikeor row

12 Handstand Push ups

18/14 Calorie Assault Bikeor row

8 Handstand Push ups

8/6 Calorie Assault Bikeor row

4 Handstand Push ups

Scaled

25/20 Calorie Bike or row

20 Push ups

20/15 Calorie Bikeor row

15 Push ups

15/12 Calorie Bikeor row

10 Push ups

10/8 Calorie Bikeor row

5 Push ups

Target time: 8-10 minutes

Time cap: 15 minutes

Option 1

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Option 2 (Checkmark)

Ring Muscle Ups: Week 1 – Day 2

We have two stations today.

STATION 1 – Ring Stability:

4 ROUNDS of 30 seconds of Work / 30 seconds of Rest

* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced:

30 seconds Ring Support Tuck Ups

Intermediate:

30 seconds Ring Support Tuck Ups with Band Across Rings for Stability

Beginner:

30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.

STATION 2 Grip Strength/Stability:

All Athletes:

30 seconds “Active” Static Hang on High Rings

CrossFit Levo – WOD

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Warm-up (No Measure)

3 sets:

3 Muscle Snatch (PVC-Empty bar)

3 Snatch Push press

3 Overhead Squats

3 Power Snatch

4 Kip Swings

4 Wall Ball Push Press (no squat)

4 Wall Balls

Workout Prep

3 sets:

2 Power Snatch (build-in weight)

2 Overhead Squats (build-in weight)

3 Pull Ups

4 Wall balls

Workout (2 Rounds for time)

Banana Pepper

RX+

3 rounds

8 Overhead Squats (115/80)

24 Pull-ups

-at 10:00-

3 rounds

8 Power Snatch (115/80)

24 Wall Balls (20/14)

RX

3 rounds

8 Overhead Squats (95/65)

18 Pull-ups

-at 10 minutes-

3 rounds

8 Power Snatch (95/65)

24 Wall Balls (14/10)

Scaled

3 rounds

12 Dumbbell Front Squats (light)

15 Jumping Pull-ups

-at 10 minutes-

3 rounds

12 Alternating Dumbbell Snatch (light)

15 Wall Ball Thrusters (light)

Target times:

Set 1: 3:45-4:45

Set 2: 4:00-5:00

Time cap each set: 7 minutes

Option 1 (Time)

For Time:

100 Abmat Sit Ups

Option 2 (Checkmark)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

CrossFit Levo – WOD

Metcon (Time)

In Teams of 2

3 Rounds

30 Pull-ups

30 Front Squats 95/65

30 KBS 70/53

60 Cal Row

2 Rounds

30 Chest to Bar Pullups

30 Front Squats 135/95

30 KBS 70/53

60 Cal Bike

1 Round

30 BMU

30 Front Squats 185/135

30 KBS 70/53

60 Cal Row

CrossFit Levo – WOD

Metcon (Time)

24 rounds

13 wallball (20,14)(10,9)

7 devil press (50’s,35’s)

9 box jump overs (30,24)

*partition however you like

Announcements

Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.

CrossFit Levo – Levo up

Strength Track

Deadlift (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

DB Spider Curls (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

DB Spider Curls

https://youtu.be/h8yRwErruQI

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Incline Dumbbell Hammer Curl

https://youtu.be/mtqJkGTyzWo

Endurance Track

Metcon (Time)

Teams of 2

20 cal Assault Bike

100 pushups

20 cal AB

100 Kettlebell Swings

20 cal AB

100 situps

20 cal AB

100 KBS

20 cal AB

100 air squats

20 cal AB

Announcements

Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.

CrossFit Levo – WOD

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Warm-up (No Measure)

Fire scaps

-into-

3 sets:

1:00 Assault Bike

5 Front Squats (empty bar)

5 Shoulder Press (empty bar)

5 Scap Pull Ups

5 Ring Rows (1 sec pause at the top)

Workout Prep

1 set:

5/4 Calorie Assault Bike (workout pace)

3 Thrusters (focus on breathing)

2 Strict Pull-ups

Workout (AMRAP – Rounds and Reps)

Green Eggs and Ham

RX+

16:00 AMRAP

30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)

20 Thrusters (45/35)

10 Strict Pull-Ups

RX

16:00 AMRAP

25/20 Calorie Assault Bike (OR 21/16 Calorie Echo)

20 Thrusters (35/25)

8 Strict Pull-Ups

Scaled

16:00 AMRAP

20/15 Calorie Assault Bike (OR 16/12 Calorie Echo)

10 Dumbbell Thrusters (light)

5 Jumping Pull-Ups or Ring Rows

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3

Gymnastics Skills and Drills (Checkmark)

Week 1: Ring Muscle-up Progression

Advanced:

5 sets:

30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Intermediate:

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Beginner:

5 sets:

20-30 seconds Top of Ring Dip Hold (Toes on the ground)

– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

Announcements

Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.

CrossFit Levo – WOD

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Warm-up (No Measure)

Hip circle with coach

-into-

8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 FrontSquats

Workout Prep

2 sets:

4 Box Jump Overs

2 Stick Sit Ups

Strength

Overhead Squat (2X10(bamboo for warm up)
5X5 same or ascending weights)

Workout (Time)

Kiss Me I’m Irish

RX+

For Time:

40-30-20-10

Box Jump Overs (20)

20-15-10-5

Stick Sit Ups (Or GHD Sit Ups)

RX

For Time:

40-30-20-10

Box Jump Overs (16)

15-12-9-6

Stick Sit Ups (Or GHD Sit Ups)

Mali (Molly and Ali)

For Time:

20-15-10-5

Low Box Jumps

Sit Ups (Or GHD Sit Ups)

Target time: 6-8 minutes

Time cap: 12 minutess