Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 squat therapy

10 hamstring curls/razor curls

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

Power snatch+Hang snatch(SQUAT)+OHS (5X1+1+2 ascending weights)

Hang snatch is full(SQUAT)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m shuttle run(50X4)

5 push jerks 135/95
*Linchpin

Week 4 – Day 1

CrossFit Levo – Levo up

Strength Track

Back Squat (3×8)

Build to Light-Moderate Weight

Front Squat (3×4)

Build to Moderate-Heavy Weight

Bent Over Dumbbell Reverse Flies (3×8)

Yup… just what it says

Endurance Track

Metcon (Calories)

6 Rounds – 4 min on/1 min rest

15 Thrusters 115/85

ME Bike/Row/Run
Each Round – Work for 4 minutes and then rest for 1 minute.

* Cals on the Bike and Rower

* Distance on Run (100 meter shuttle repeats)

* For the Run, score every 20 meters as 1 Cal… (Total Distance/20 = Score in Cals)

Capacity Track

Metcon (Time)

4 Rounds

250m Row

25 Burpees

25 Wallballs 20/14

Rest 1 minute

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

2 wall walks

10 push-ups

Bro-gramming

Bro-one (Weight)

4 rounds not for time:

12-14 arnold press

10-12 supine ring row

:30 dball hold
*Log weigth on arnold press.

Metcon

Metcon (Time)

3 rounds:

100m DB farmers carry 50s/35s

30 ab mat sit-ups

50′ bear crawl
Rx+

ghd sit-ups

50′ hs walk

*Linchpin

Levo Update Show – Episode 152

Happy Father’s Day, Back Lot Bout, More Fun to Come

Hey People,

Welcome to the 152nd edition of the Levo Update Show. Here are the highlights:

  • Happy Father’s Day! I hope you all have a great weekend celebrating with family and friends
  • Back Lot Bout – So proud of the crew that represented Levo at the Back Lot Bout this weekend. And, thank you to everyone who dropped by to show support of our suffering! It was a lot of fun and hopefully the re-start of local competitions. They give training more motivation and context. But if competition isn’t your thing… no worries, keep crushing it in the gym.
  • More to Come – Local competitions are a great way to build comradery and community in the gym. They also teach us where we need more work. If you are interested in dipping your toes in the team competition arena, let us know and we will help you form a team.

Sneak Peek at the Week

Regular Programming

  • Monday – Hand Stand Work into a Gymnastic Couplet
  • Tuesday – Brogramming into Farmer Carry, Situp, Beast Crawl
  • Wednesday – Snatch Work into Shuttle Run/Push Jerk
  • Thursday – Ring Work into Capacity Grinder Deadlift/Burpee/TTB
  • Friday – Double Under and Chest to Bar Pullup

Levo Up Programming

Tuesday
  • Strength – Back Squat/Front Squat/Bent Reverse Fly
  • Endurance – 6 Round Intervals of Thrusters into ME Cardio
  • Capacity – Row, Burpee, Wallball, Rest Repeats
Friday
  • Strength – Clean Pull/Strict Press/Dumbbell Push Press
  • Endurance – 24 min AMRAP HSPU/CTB/Cardio Piece
  • Capacity – Pyramid of Cal Bike, Power Clean, Dumbbell Thruster

Good Luck and #keepmoving

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

:30 dball hold

10 v-ups

Warm-up

Warm-up (No Measure)

2X

2 wall walks

100m jog

10 Y to A’s in arch hold

Gymnastics

Handstand Walk (work on turning or just walking or a course)

Shoulder touches (4X10-12)

Touch shoulders while in a handstand position. Wall or free standing

Metcon

Metcon (Time)

30 devil press 50s/35s

20 handstand push-ups

10 dball to shoulder 100/70
Rx+

dball 150/100

Week 3 – Day 2

CrossFit Levo – Levo up

Strength Track

Clean Pull (5×4)

Build to Heavy last set

Shoulder Press (3×8)

Build to Light-Moderate on Final Set

Dumbell Push Press (3×12-20)

Push Press with Dumbbells
Need to get 12.

Tough to get 20.

Endurance Track

Metcon (6 Rounds for reps)

“6 Rounds

4min Work/2 min Rest

30/22 cal Bike

20 Push Press 95/65

ME Burpee Over Bar”
Log total number of burpees

Capacity Track

Metcon (Time)

“3 RFT

25 GHD Situps

20 STOH 135/95

15 TTB

10 Overhead Lunge

Week 3 – Day 1

CrossFit Levo – Levo up

Strength Track

Back Squat (3×8)

Light to Moderate Build

Front Squat (3×4)

Build to Heavy Final Set

Bent Over Dumbbell Reverse Flies (3×8)

Yup… just what it says

Banded Lat Triangle Pulls (3×5)

Endurance Track

Metcon (Time)

1:1 Work Rest

4×100 m Run

4×200 m Run

4×400 m Run

1×800 m Run

2×400 m Run

3×200 m Run

4×100 m Run
This is SPEED WORK so not a jog.

As long as it takes to do a component is the amount of rest before the next.

Roughly 80% effort for each

Log total time

Capacity Track

Metcon (Time)

3 RFT

5 BMU

5 Deadlift 205/145

5 Cleans

5 Front Squats
1st Round should be Difficult but Smooth.

3rd Round should be a Challenge

Monday

CrossFit Levo – WOD

Warm-up

Warm-up

Bands to make you fly (No Measure)

3X

10 hollow lat pull-down

10 triangles

10 no moneys

Warm-up

Warm-up (No Measure)

2X

12 hollow rocks

12 arch rocks

10 ring rows

Gymnastics

Ring to hips (5X5 )

Muscle-ups (2XME)

*If you don’t have rmu then go for two ME sets on strict pull-ups.

Ring Dips (5X5 ring dips)

Metcon

Metcon (Time)

21-15-9

db power cleans 50s/35s

chest to bar pull-ups

Levo Update Show – Episode 151

Bye-Bye Murph, WOD with Pride, Tri-Club

Hello People,

Welcome to the 151st episode of the Levo Update Show. Here are the highlights:

  • Zach Murphy is on his way to the great state of Texas. He has been a great member and we will miss him. Hopefully you got to enjoy the night out with him last night.
  • WOD with Pride looked to be a great success. Levo was well represented and, unless the pictures lie, it was a great time.
  • There has been a lot of interest in developing a club/group for the 370 Triathlon in late August. Let me know if you have any interest or questions and look for more information throughout June and July.

Sneak Peek at the Week

Regular

  • Monday – Rings, Cleans, and Chest to Bar
  • Tuesday – Handstand Pushups, Wallball Squat, and Burden Carry
  • Wednesday – Snatch, Squat, Snatch
  • Thursday – Row and Wallball Capacity
  • Friday – HS Walk, Devil Press, HSPU, and DBall Clean

Levo Up

  • Day 1
    • Strength – Back Squat/Front Squat into Reverse Fly/Banded Lat Pull
    • Endurance – Lots and Lots and Lots of Speed Work (100’s, 200’s, 400’s, and a 800)
    • Capacity – BMU, Deadlift, Clean, Front Squat
  • Day 2
    • Strength – Clean Pull into Strict Press and Dumbbell Push Press
    • Endurance – Bike, Push Press, Bar Over Burpee
    • Capacity – GHD Situp, STOH, TTB, Overhead Lunge

Good Luck and #keepmoving