Month: May 2018

CORE-FITT 6/01

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Min. Jump Rope :30 sec. Plank 2 Min. Jump Rope :30 sec. Plank 1 Min. Jump Rope :30 sec. Plank Metcon Metcon (AMRAP – Rounds and Reps) A. 18 Min. AMRAP 10 Box Jumps 10 Windshield Wipers 10 Ground to OverHead (w/Plate) 10 Mountain Climbers (1R …
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06/03/2018

CrossFit Steed – Functional Strength Training Warm-up 3 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you. 6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo rest 30sec 14 Lateral Band Walks/side rest 30sec 30sec Kettlebell Side Plank/side rest …
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RETEST WEEK DAY 4

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run / Row 8/arm DB High Pulls 10 High Jumps :30sec. Wall Sit Into…….. :30/side Banded Lat Stretch 10/arm PVC Arm Rotations 10 Prone PVC Pass Throughs 10 empty bar/PVC Front Squats Strength Power Clean (1 x 1) Find your 1 Rep Max Power …
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CORE-FIIT 5/31

CrossFit Steed – Core-Fiit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 8 Min. AMRAP 15 DB Thrusters 20 Mountain Climbers :30 ForeArm Plank REST 1:30 7 Min. AMRAP 12 KB Sumo Deadlifts 16 Push-Ups 24 Sit-Ups REST :45 6 Min. AMRAP 16 KB Deadlifts 15/12 Cal. Bike

06/01/2018

CrossFit Steed – Functional Strength Training Warm-up 3 Sets – Move slowly and with intention through all of the following movements. 10 Quadruped Thoracic Rotation/side rest 15sec 30sec Table top hold rest 15sec 15m Quadruped Crawl (move very slow and deliberately – get the shoulders warmed up) rest 15sec 10 RDL Light rest 60-90sec Functional …
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