Program Blog

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