Program Blog

Friday

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up

C&J barbell warm up (No Measure)

10 good mornings

10 behind the neck press

10 back squats

pigeon stretch

10 good mornings

10 muscle cleans(pos.3)

10 front squats

10 push press

chest stretch

10 cleans(pos.1)

10 cleans(pos.2)

10 shin box twists

10 cleans(pos.3)

10 push jerks

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Metcon (Time)

30-24-18-12-6

DB lunge 50/35

calorie row/bike
*Use two DB’s

*DB’s in hang

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

2 wall walks

10 tspine bridge/t-spine on foam roller

6 rolling v-ups

Gymnastics

Metcon (Time)

Max handstand hold
Rx Wall

Rx+ Freestanding

*Last challenge

Weightlifting

Shoulder Press (5X8 ascending weights)

*Superset w/SA bentover row (8 each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

6 front squat 135/95

9 bar over burpees

Tuesday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up

Warm-up (No Measure)

Coaches choice

Gymnastics

Metcon (No Measure)

Goat work

Metcon

Metcon (Time)

30 calorie bike

15 chest to bar pull-ups

30 knee to elbows

Levo Update Show – Episode 94

Weather, Valentine’s, and Consistency

Hey Crew,

Welcome back to the 94th episode of the Levo Update Show.

What a rough one last week was, especially if you have kids. And this week looks to be no different. Please be safe on the way to and from the gym. Give yourself a little extra time. We will be open unless it gets ridiculously bad. In that occurrence, we will let you know through email that classes have been cancelled.

Salt is going to be an issue. When we enter the gym, do you best to stay on the turf and potentially transition your shoes prior to walking on the black top. Antoinette and I are a little OCD with things, but aside from that the salt is a real pain to get off the floor (chalk x 5). We thank you for staying on the turf as you enter and transitioning your shoes a little early if you can.

Sneak Peek at the Week

We are coming to the end of the F2020 challenge. Let’s finish strong!

  • Monday – Deadlift and 21-15-9 burner
  • Tuesday – Goat Work, Recovery, and a Cardio-Gymnastic finisher
  • Wednesday – Handstand Challenge, Shoulder Press, and an 8 minute Grind
  • Thursday – Dumbbell Cardio Chipper
  • Friday – Open 13.4 Repeat, Clean & Jerk – TTB Ladder

Good Luck and #keepmoving

Levo Coaching Crew

Friday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

3X

10 single leg deadlift

10 hamstring curls

10 pistols off box

20 crossbody mountain climbers

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Thursday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Metcon (Time)

4 rounds for time of:

15 GHD sit-ups

30 thrusters 65/45

45 double-unders
*Mainsite 210127