Month: October 2018

CF 11/01

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 7 Min. Flow 7/arm 1-Arm Landmine Push Press 15m Prisoner Lunges :30 sec. Active Shoulder Bar Hang Into….. :30/side Lat Stretch in Child Pose :30/side Pec Stretch w/Rig 10/side Quad. Thor. Rotations 10 Theraband Back Circles w/Rig 10 Theraband ATYs 10 Theraband Rows Strength Push Jerk (6 …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 20 Mountain Climbers 10 Squat Press Outs :30 sec. Bar Hang Metcon (Time) For Time…. 5 Rounds 20 DB Snatch 20 Burpees 400m Row CORE BONUS 3:00 Min. Wall Sit (accumulate)

CF 10/31

CrossFit Steed – CrossFit Warm-up Warm-up (No Measure) 3:00 Min. Foam Roll – Back & Lats – Glutes – Quads Into… 3 Rounds 8/arm 1-Arm KB Clean into Strict Press 10/side Goblet Cossack Squats -Sub- 10/side Goblet Step Ups Then…. :30/side Banded Hamstring Stretch :30/side Banded Front Rack :30/side Banded Wrist Distraction 10 Prone Angel …
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10/31/2018

CrossFit Steed – Functional Strength Training Warm-up 3 Rounds Not for Time AB 10 sec sprints 15m Duck Walk (Hold a KB in Goblet Position) 10 Wall Facing Shoulder Taps/Plank push up taps Functional Strength Training A) Push Press 22X2; 6,5,4,6; rest 2-3mins – build from past couple weeks – stay focused on strict tempo …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 500m Row Into…. 3 Rounds 10 Banded Monster Walks (Forward & Backward) 10 Push Up Shoulder Taps :20/side Side Plank Metcon Metcon (AMRAP – Rounds and Reps) 10 Min. EMOM (Alternating) A. Banded Double KB Front Squats or Goblet Squats (Challenging) B. :30 sec. Plank Hold w/Weight …
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