Program Blog

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 (No Measure)

3X

10 Single leg deadlift(5/5)

5 Child pose to push-up

T-spine on foam roller

Metcon

Metcon (4 Rounds for reps)

AMRAP 2:

20 Burpee over bar

Max rep power clean 175/120

-Rest 2 minutes-

AMRAP 2:

15 Power cleans 175/120

Max Burpee over bar

-Rest 2 minutes-

AMRAP 1:

12 Burpee over bar

Max power clean 175/120

-Rest 1 minute-

AMRAP 1:

12 Power cleans 175/120

Max Burpee over bar
*Misfits

Levo Update Show – Episode 67

Bye Nell, Hello New Cylce, Welcome Brandon

So much happening right now!

Highlights for the longer Levo Update Show (new format):

  • Tomorrow will be Nell’s last day – be sure to wish her well
  • New Cycle is upon us with more Squatting and Olympic Lifting
  • Brandon will be starting to coach more classes and Jared and Antoinette will make a slight shift to helping out with more specifics during class
  • New Format – Week’s Programming Discussion
    • Monday – Squats and Presses – develop skills from the ground and keep the pushups clean
    • Tuesday – Embrace the grind of the 1:1 work rest ratio… this should be one of the hardest workout of the week – don’t miss the stimulus
    • Wednesday – Overhead Squats – these aren’t going away so understand the progression and fight your chronic issues with neck and/or shoulder problems
    • Thursday – Embrace the Suck… Running Sucks, but only if you don’t know what you are doing or haven’t done enough – today will help with both
    • Friday – Skills, Skills, Skills… this will be great for everyone because everything can be scaled for progression – don’t miss the opportunity to improve as a gymnast!

Good luck and #keepmoving

Levo Coaching Crew

Monday

CrossFit Levo – WOD

Warm-up

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Warm-up (No Measure)

3X

10 Bulgarian split squats

10 Hamstring curls

10 Squats

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 3 Front squats

2) 6 Back squats

Front Squat (6X3 Same weight across)

Back Squat (6X6 Same weight across)

Metcon

Metcon (Time)

21-15-9:

Push press 115/75

Push-ups

Friday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up (No Measure)

3X

10 Hollow rocks

10 Arch rocks

:20 HS hold

10 Bulgarian split squat(5/5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 DB power snatch 50/35

25′ HS walk

10 Double DB power clean 50/35

25′ HS walk

5 BMU

Thursday

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 (No Measure)

2X

10 Windmills(5/5)

10 Lateral lunges(5/5)

10 Goblet squats

Running stretch

Weightlifting

Overhead Squat (5X3 Ascending weights)

*No racks

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday

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 (No Measure)

2X

Pigeon Stretch

5 Strict pull-ups

10 V-ups

Weightlifting

Bent Over Row (5X5 Same weight across)

Metcon

Metcon (Time)

3 Rounds:

10 Power cleans 135/95

100m L arm farmers carry 70/53

10 Chest to bar pull-ups

100m R arm farmers carry 70/53
*Use 1 KB

Levo Update Show – Episode 66

Dubs, Weights, Comfort, and Cleaning

Hey Sapiens,

Congrats on another great week. Enjoy the Update Show – here are the highlights:

  1. Congrats on those who improved or achieved their double-unders. Keep up the grind with all of your progression and don’t forget to celebrate your accomplishments.
  2. Weights are coming. Right now they will be more in the conditioning/wod/metcon setting. However, as the gym adapts to “in-facility” training and as we progress to a better state in the fight against COVID-19, we will increase specific times to tackle strength development within class.
  3. “Get comfortable with being uncomfortable.” You will hear me and the other coaches saying this. It does not mean get sloppy. Instead, we want you to be solid and confident with your technique while being able to sustain a long period of excursion discomfort. Avoid playing the yo-yo game and start sustaining a solid, sustainable, yet uncomfortable pace. THAT’S WHERE IMPROVEMENT LIVES!!!
  4. I LOVE YOU PEOPLE!!! Thank you for all the help in cleaning the gym during and after class. We are all so grateful for you as a community. Your consistent efforts to help the coaching staff with cleaning don’t go unnoticed. Thank you!
  5. Because of our efforts as a gym, as well as the fitness industry as a whole, Dr. Page highlighted how gyms have done a great job with following guidelines and attacking the problem of COVID-19 efficiently. This was mentioned during his announcement of restrictions on bars, employment capacity, etc. This is fantastic news regarding our ability to stay open moving forward. Well done!

You know what to do, #keepmoving

Levo Coaching Crew

Tuesday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up (No Measure)

2X

1 Wall walk

10 Hamstring curls

10 Shin box twist

Metcon

Metcon (Time)

For time:

2K row

-Then-

100 Double unders

40 Handstand push-ups

100 Double unders

30 Alternating 1-arm DB squat clean 50/35

100 Double unders

20 1-Arm DB overhead lunge 50/35
*Proving Grounds

Monday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up (No Measure)

3X

5 Strict toes to bar

10 Single leg deadlifts(5/5)

10 Hollow rocks

10 Arch rocks

Metcon

Metcon (Time)

3 Rounds:

800m Run

21 Toes to bar

12 Deadlifts 275/185
*Mainsite