Program Blog

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

15 Hollow rocks

15 Arch rocks

5 Floor thruster w/push-up

Warm-up (No Measure)

10 Scap retractions

10 Kipping swings

Chest stretch on ground

3-5 Strict Pull-ups

10 Side to side steps with hip circle(get low w/chest up)

Chest stretch on the ground

Metcon

Metcon (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 DB Thrusters 50/35

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 DB Thrusters 50/35

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 DB Thrusters 50/35

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Calorie bike

Runner stretch

Pigeon stretch

BTN overhead press with PVC

Warm-up (No Measure)

3X :30(on)/:15(off)

Plank outs

Burpees

Windshield wipers

Walking v-ups

Metcon

Metcon (Weight)

EMOM 20:

1) 16 Bulgarian split squats(8/8)

2) 10-15 GHD sit-ups

3) 15-20 Push-ups

4) 6 Turkish get ups
*Log Turkish get up weight

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

30 Single unders forwards

30 Single unders backwards

Pigeon stretch

15 Single unders left foot only

15 Single unders right foot only

Pec stretch

Warm-up (No Measure)

4X :15 each

Mountain climbers

Rotating planks

Sit-up slides

Rolling V-ups

Metcon

Metcon (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”
*1 Round of “Nate”:

2 Ring Muscle-Ups

4 Kipping Handstand Pushups

8 Kettlebell Swings (70/53)

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

Tspine on foam roller

Pec stretch

10 Glute get ups

Warm-up (No Measure)

3X

10 Razor curls

3-5 Strict KTE

10 Squats with hip circle

Metcon

Metcon (Time)

50/35 Cal bike

-Then-

4 Rounds:

20 Front squats 95/65

10 Knee to elbows

5 Wall walks

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

Weekly mobility focus

Warm-up (No Measure)

3X

10 Lateral lunges

10 Shin box twist

Runner stretch

Metcon

Metcon (Time)

For time:

50 Box jumps 24/20

100′ Walking lunge

40 DB snatch 50/35

100′ Walking lunge

30 Burpees

100′ walking lunge

Levo Update Show – Episode 44

Quads, Overcoming Skills, Conquering Fears, and De-Load Madness

This cycle has come to an end, meaning that we will have a week of De-Load madness. If you have never experienced this… enjoy the change of pace and abstract challenges that will coming your way. Some people love it, some not so much. Regardless, bring your A game and punch Chronic Disease in the face yet again!

Nell and Stacy get the shout-outs. Nell crushed her first Double Unders and Stacy overcame her ankle injuries during Thursday gauntlet of a workout! Well done Ladies!!!

Don’t miss the sneak peak to hear what’s coming so you can prepare.

Good Luck and #keepmoving

Dr.J