Month: July 2019

08/ 01/ 2019

CrossFit Steed – Steed Strength & Conditioning Mobility Warm-up (No Measure) 1:00 wall sit – holding plate out infront of you (locked out elbows with scaps retracted against wall) Then…. :30/side Pigeon Pose :30/side Scorpion Pose :30/side 1/2 Split Hamstring Stretch 10/side Worlds Greatest Stretch Rotations Warm-up Warm-up (No Measure) RUMP PUMP COMPLEX 3331 Good …
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CORE – FIIT

CrossFit Steed – Core-Fiit Warm-up (No Measure) 3 Sets 8/arm 1-arm 1/2 kneeling DB Press 20 Russian Twist 10 Dynamic Straddle CORE-FIIT Metcon (No Measure) 4 Sets 8/arm 1-arm Seated Arnold Press Tempo – 3.0.X.0 Rest :30 15 Seated Face Pulls w/Red Band Rest :90 Then….. 12 Min. AMRAP 15 Wall Balls 10 Burpees 15/12 …
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07/ 31/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 5:00 Min. Flow Pace 5/arm 1/2 Turkish Get Up 5/leg Double KB/DB Split Stance RDL Move Slow and with Control – Each movement should be deliberate1/2 Turkish Get Up – https://www.youtube.com/watch?v=DMJsLcWaihk Split Stance RDL – https://www.youtube.com/watch?v=LBzxZCUZrNA Mobility Warm-up (No Measure) :30/side Pec Stretch w/Rig …
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CORE – FIIT

CrossFit Steed – Core-Fiit Warm-up Warm-up (No Measure) 3 Sets 15 Frog Pumps :20/side Side Plank 8/arm 1-arm DB High Pulls Then….. :30/side Pigeon Pose :30/side 1/2 Split Hamstring Stretch 10/side Bird / Dog 15 Banded Pull Aparts CORE-FIIT Metcon (AMRAP – Rounds and Reps) 4 Sets 8/side Goblet Cossack Squats Tempo – 3 . …
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07/ 30/ 2019

CrossFit Steed – Steed Strength & Conditioning Warm-up Warm-up (No Measure) 6:00 Min. Flow Pace :20/leg 1-Leg Glute Bridge Hold :20 sec. Reverse Plank Bridge hold :20 sec. L-sit hang on pull up bar 50′ A Skips (skipping high knees)rev plank bridge: https://www.youtube.com/watch?v=hW4cbpEaVG0 A-Skips = https://youtu.be/yvFZECOpbEk L- Sit- If unable to hold both knees up …
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