Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Warm-up

C&J barbell warm up (No Measure)

10 high pulls(pos 1)

10 muscle cleans(pos 1)

10 high hang power cleans(pos 1)

pigeon stretch

10 low hang cleans(pos 2)

10 cleans(pos 3)

chest stretch

10 strict press

10 push jerks

10 jerk balance

10 split jerks

Weightlifting

Clean and Jerk (find a heavy single for the day)

Hang clean and Jerk (5X5 at 70% of heavy single)

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

coaches choice

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Metcon

Metcon (AMRAP – Reps)

EMOM 21:

1) 8-12 calorie row

2) 50 double unders

3) 10 box jump overs 24/20
*log total calories rowed.

Levo Update Show – Episode 107

Murph, Goodbye’s, Events, and Explosions

Hello People,

Welcome back to the 107th edition of the Levo Update Show.  Here are the highlights:

  • Murph was an absolute success.  The weather was amazing and the people were the only thing better.  Thanks to all who helped with setup, breakdown, and participation.
  • Saying goodbye is the hardest thing.  We will be saying goodbye to Will Douglas and Stacy Swiney.  Not sure where Will is going, cause I don’t even like him that much, but I think it’s somewhere in Texas to try and improve his life or something.  Stacy is moving to Carolina (I think North) to start a new chapter closer to some siblings, nieces, and nephews.  We wish both the best and will always keep a cube open for them should they make it back to the Lou.
  • We had a few athletes represent us in a local competition.  COVID cases are down and the flexing muscles are coming up so be on the look-out for local competitions.  It’s a great way to learn about yourself as you build comradery throughout the gym.
  • It’s PRIDE month and there is a local event at CrossFit Gambit this coming weekend.  Talk to Brandon or look to our social feeds for further details.
  • A transformer blew up during the 9am Saturday class.  No known casualties – from the explosion or the workout.  The only electronic to maintain power?… the Clock!  We had to finish that beast out

 Sneak Peek at the Week

  • Monday – A barbell gymnasty grinder
  • Tuesday – Cardio Skill EMOM
  • Wednesday – Clean & Jerk
  • Thursday – Run, MU, Wallball AMRAP
  • Friday – All the Snatching

Good Luck and #keepmoving

Levo Coaching Crew

Saturday

CrossFit Levo – WOD

Metcon

Metcon (Time)

60 overhead squat 75/55

60 burpees

400m run

40 overhead squat

40 burpees

400m run

20 overhead squat

20 burpees

400m run

-rest 3:00-

20 thrusters 75/55

20 toes to bar

400m run

40 thrusters

40 toes to bar

400m run

60 thrusters

60 toes to bar

400m run

Friday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10 single leg deadlift

10 hamstring/razor curls

12 hollow rocks

12 arch rocks

Weightlifting

Suitcase Deadlift (5X3 same weight across)

*That is 3 each side 🙂

*Kettlebell

Metcon

Death By: Assault Bike Calories (AMRAP – Rounds and Reps)

Complete one Calorie on the start of the first minute, two Calories on the second minute, three Calories on the third minute, and so on until you can no longer complete Calories for the number of minutes on the timer.

Thursday

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

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

Snatch Balance (5X5 light)

Snatch complex (4X1 same weight across)

2 snatch high-pulls

1 power snatch

2 squat snatches

Friday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Warm-up

C&J barbell warm up (No Measure)

10 high pulls(pos 1)

10 muscle cleans(pos 1)

10 high hang power cleans(pos 1)

pigeon stretch

10 low hang cleans(pos 2)

10 cleans(pos 3)

chest stretch

10 strict press

10 push jerks

10 jerk balance

10 split jerks

Weightlifting

Clean and Jerk (heavy single for the day)

Hang clean and Jerk (5X5 at 70% of heavy single)

Thursday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

3X

3 wall walks

10 hamstring curls/razor curls

10 hollow rocks

10 arch rocks

oh mobility

Metcon

*Rest 1 minute between death by’s

Death by Burpees (AMRAP – Rounds and Reps)

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

Death by deadlift (AMRAP – Rounds and Reps)

185/125

Wednesday

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

Warm-up (No Measure)

3X

250m row

5 strict toes to bar

3 wall walks

:20 handstand hold (free standing or on a wall)

Metcon

Metcon (Time)

100′ bear crawl

750m row or 50/35 calorie bike

40 toes to bar

500m row or 30/24 calorie bike

30 toes to bar

250m row or 15/12 calorie bike

20 toes to bar

30 handstand push-ups
Rx+ 50′ handstand walk