Program Blog
Saturday Morning Sweat Sesh
CrossFit Levo – WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
25 Minutes AMRAP
Buy In: 100 Cal Row
Then:
5 Deadlift (135/95)
5 Hang power clean
5 Front Squat
5 Push Jerk
Friday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
2 Wall walks
10 Lateral lunges
3-5 Strict pull-ups
Warm-up (No Measure)
3X :30(on)/:15(off)
Plank outs
Burpees
Windshield wipers
Walking v-ups
Metcon
*Rest 5 minutes between metcons
Metcon (Time)
21-15-9
Devil press 35/25
Chest to bar pull-ups
Metcon (Time)
9-6-3
Deficit HSPU 6″/4″
Bar muscle ups
The Jaree Brhino Show – Intensity
How it should feel!
This episode dives into the complex and deep topic of Intensity with respect to a new athlete, a progressing athlete, and a seasoned athlete. What you feel and how you process that information is very different and this video will help you make the most of what’s happening.
Brhino discusses how it’s okay to question whether this is for you… cause almost everyone does.
Jaree just talks too much.
They both come together to cover all the relative dangers and the suggested focus points for the beginner, the progressor, and the “OG”. We all feel the same thing… “The Suck”, aka “Intensity”… however, we need to be aware of specific things at each stage.
We hope you find entertainment in the vlog or the podcast – (audio version). More importantly, we hope you gain some clarity in your perceptions that drive you to greater levels of fitness and health.
Good Luck and #keepmoving
Dr.J and Coach B
Thursday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
1 Band to make you dance
Runners stretch
Warm-up (No Measure)
2X
6 Tspine bridge/Tspine on foam roller
8 Push-ups
Weightlifting
Shoulder Press (7X3 Same weight across)
Metcon
Metcon (Time)
For time:
40 Walking lunges
:30 Wall sit
36 Walking lunges
:30 Plank hold
32 Walking lunges
:30 Wall sit
28 Walking lunges
:30 Plank hold
24 Walking lunges
:30 Wall sit
20 Walking lunges
:30 Plank hold
16 Walking lunges
:30 Wall sit
12 Walking lunges
:30 Plank hold
8 Walking lunges
:30 Wall sit
4 Walking lunges
:30 Plank hold
Wednesday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
10 Jumping jacks
10 Lateral lunges
10 Shin box twists
Warm-up (No Measure)
2X
8 Good mornings
8 Muscle cleans
8 Tall cleans
Weightlifting
Clean (7X3 Ascending weight)
*SQUAT
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
Hang squat clean goes up by one rep each round
*Comptrain
Tuesday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
Pigeon stretch
3-5 Strict knee to elbows
Warm-up (No Measure)
4X :15 each
Crossbody mountain climber
Superman
Reach through
Flutter kicks
Metcon
Metcon (Time)
15 Rounds:
10 Burpees
1 Rope climb
Rx+ Legless rope climbs
*Linchpin
