Month: September 2018

CF 10/1

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10/side Banded Lat. Kick Out w/Small Band 10 T- Push Ups 200m Row Into…… :30 sec. Frog Pose :30/side Fragon/Lizard Pose 10 Bird/Dog 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Jump Squats Strength Back Squat (5 x 4 @ 75 – 80%) …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Rounds 14 Leg Swings 7 Yoga Push Ups 7 Boot Straps 7 Sit Ups Metcon (AMRAP – Rounds and Reps) Every :90 sec. for 12 Min. (Alternating) A. 5 Pull Ups + 10 Push Ups B. :45 sec. Bike Sprint Rest 3:00 Min. 14 Min. AMRAP 200m …
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09/30/2018

CrossFit Steed – Functional Strength Training Warm-up 10min Continuous Movement Run 200m 10 Side Plank Clamshells(5 each side) 5 Push-ups with 2sec hold at Top Functional Strength Training A)Power Clean in 10mins build to a max for the day C) Banded Deadlift 2 reps Every 60sec x 8 sets (use a clean grip and pause …
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CF 9/29

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 15m/side Lat. Banded Walks 8/arm DB Muscle Snatch into OH Reverse Lunge Into….. :30/side Scorpion Pose :30/side Worlds Greatest Stretch Hold 10 Cat/Cow 10 Theraband Backward Circles 10 Theraband Pull Backs 10 Theraband Face Pulls Strength Shoulder Press (2 x 10 ) 2 …
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09/28/2018

CrossFit Steed – Functional Strength Training Warm-up 3-Sets 6 Half Kneeling Bottom Up Kettlebell Press/arm 12 Side Plank Rotations/arm Functional Strength Training A) Back Squat 00X1; 2 reps @ 55% every 60sec x 8 sets (speed focus again) B) For Time @ 90% Effort 10-9-8-7-6-5-4-3-2-1 HSPU (Scale back to Hand Release Push Ups) Strict Pull …
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