Month: July 2018

8/1/2018

CrossFit Steed – Functional Strength Training Warm-up 6-8min – Continuous Moving 30sec Jump Rope (single or double unders) 8 GHD Hip Extensions 20sec Hollow Body Rocks Functional Strength Training A) Tall Box Jump in 8mins build to a tough height for a single rep B) Segment Clean Pull 4,4,4,4,4; rest 2-3mins – ensure you hold …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 200m Run Into…. 3 Rounds 12/leg Leg Swings 8/arm 1 arm High Pulls 10 pause Goblet Squats Metcon (Time) Every 2 Mins for 12 Min. A. 4 – 6 Back Squats *increase weight each Round B. :30 – :45 sec. Wall Sit Rest 3 Mins 16 Min. AMRAP …
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CF 8/01

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 9 Min. EMOM (alternating) A. 5 seated Box Jumps (increase height each round if able) B. 10 Russian KB Swings (try Double) C. :30 sec. Row Into….. 10 Glute Bridge Extensions into… :20/leg 1-Leg Glute Bridge Hold 10 Dynamic Straddle 10 Band Good Mornings 10 Band Pull …
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CORE-FIIT

CrossFit Steed – Core-Fiit Metcon (AMRAP – Reps) 2 Rounds 1:00 Min. Max Effort 1:00 Min. Rest 1. Burpees 2. Bike 3. KB Swings or Sumo Deadlifts 4. Lemon Squeezes 5. Ring Rows 6. Ball Slams ()

CF 7/31

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 3:00 Min. Jump Rope Then… 3 Rounds *Do All Movements for 1-Arm then the Other* 8/arm 1-Arm KB Front Squats 6/arm 1-Arm KB Thrusters 4/arm 1-Arm KB OH Squats Into….. :30/side Foam Roll Lats & Quads :30/side Scorpion Pose 10 Boot Straps 10/arm Theraband Arm Circles w/Rig …
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