Month: April 2019

05/01/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 3 sets 12m quadriped crawl foward 12 single arm ring row (6 ea arm) 12 heavy russian KBS 12 goblet squats Mobility 30 sec banded couch 30 sec banded hamstring 30 sec banded lat 30 sec banded front rack 1o scorpion rotations ea side Hang Clean (333333) …
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CORE-FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Sets 10 Inch Worms 10 Ring Rows 10 Goblet Squats 10 Russian KB Swings Then…. 30 sec banded couch 30 sec banded hamstring 1o scorpion rotations ea side CORE-FIIT Metcon (No Measure) 15 Min. AMRAP 10 DB Thrusters 10 Burpees 350/250m Row Rest 3:00 Min. 12 Min. …
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04/30/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up 2 sets: 1 wall walk into 20sec Wall Facing Handstand Hold 1 wall walk down 10 DB Side Plank Rotations/arm Jerk Skill Complex (11111) 15:00 clock 5:00 warm to 70-75% 10:00 EMOM WORK: complete 1 complex every 2:00 for 10:00 (or 5 sets) 2 Jerk Dip Squat …
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04/29/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 4:00 Min. -Flow Work- 10 Wall Balls 10 Knee to Elbow (bar/ring)– take this time to activate those hips (WallBalls) – keep those shoulders active in K2E Mobility Warm-up (No Measure) 10 goblet squat ankle stretch ea side (3 sec pause ea rep) https://www.facebook.com/watch/?v=1201255993307805 …
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04/28/2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 3:00 Min. Foam Roll Focus – Back / Lats / Glutes Then….. 6:00 Min. Flow 10/Leg 1-leg Glute Bridge Ext. 8/side Side Plank Rotations 8/arm 1-arm Ring Rows Mobility Warm-up (No Measure) :45 sec. Frog Pose :30/side Pigeon Pose :30/side Lat Stretch in Child …
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