Month: December 2018

12/31/2018

CrossFit Steed – CrossFit Warm-up 3 sets: 10 tempo reverse OH lunge steps – 5 ea leg *use 1 plate, 10/15, arms completely locked out OH! tempo:= 2121 20 sec side plank (star opional) ea side Mobility 10/side cossak squats :30/side lizard :30/side tall pigeon :30/side sciatic nerve floss :30/side half split :30/side side lying …
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12/30/2018

CrossFit Steed – Functional Strength Training Warm-up 3 rounds 12 ring body saw(scale with plank body saw) 12 jumping lunges (6 ea) Mobility internal/external rotations x10 back circles x10/side back rows x10 ATYs x10 :30 sec. Frog Pose :30/side Scorpion Pose 10 Squat Thor. Rotations 10 Theraband(Black) hip through pulls ACCESSORY WORK 3 supersets: A1) …
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12/29/2018

CrossFit Steed – CrossFit Warm-up 4:00 flow 8 hand release pushups 8 single leg step downs (4 ea leg) box height at knee or below Mobility 10 yoga push up with 2 sec pause 10 dynamic straddle w 2 sec pause last straddle hold for :30 :30 pigeon ea side :30 scorpion hold (focus pec …
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12/28/2018

CrossFit Steed – CrossFit Warm-up 4:00 flow 4 db hang clean + jerk (ea arm) light to moderate weight 8 plank up & downs Mobility banded couch :30/side banded hamstring :30/side banded front rack :30/side baded lat stretch :30/side wrist extension w 3 sec pause https://www.youtube.com/watch?v=rgJcRAGa_C0 10 w fingers pointing forward (shift weight foward ) …
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COREFIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Rounds 15m Quad Crawl 10 Jump Squats 10 Banded Pull Aparts Metcon (Time) 3 Rounds 8-10 Double KB Front Squats Tempo – 3 sec. Down Rest :45 sec. :30 sec. weighted Plank Rest :90 sec. For Time….. 10-9-8-7-6-5-4-3-2-1 2-arm KB/DB Deadlift Hand Release Push Up After Each …
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