WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Row

Into….

3 Rounds

10/side Shoulder Taps

10m Goblet Duck Walk

10 Plank to Push ups

Metcon (Time)

4 Rounds

8-12 Seated Arnold Press

Rest :45

12 Band (around knees) Sea-Saw Row

Rest :90

Into…..

For Time

Row 200m

10 DB/KB Snatches

Row 200m

20 DB/KB Snatches

Row 200m

30 DB/KB Snatches

Row 200m

Cash Out

50 Sit Ups

01/23/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets – Shoulder Positional Holds + Walk/Crawl Variations + Core

20-30sec Wall Facing HS Hold

10m Goblet Duck Walk

10 Plank to Push ups

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Shoulder Press (8,8,6,6)

With a 15 minute clock complete 8,8,6,6 reps. Keep a strict tempo throughout. Adding weight is only allowed as long as you are able to keep tempo.

When deciding on a starting weight select a weight that you be able to hit for 10 reps without a tempo.

Tempo 20X2

Metcon (Time)

For Time

Row 250/200

10 DB/KB Snatches

Row 250/200

20 DB/KB Snatches

Row 250/200

30 DB/KB Snatches

Row 250/200m

*Must alternate every rep on snatches.

01/22/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets – Hip Speed + Scapular Prep + Jumping Mechanics

5 SquatJump

10 Side Plank Rotations

10 Banded Face Pull (Red band)

Mobility

:30/side lizard

:30/side tall pigeon

:30/side sciatic nerve floss

10 dynamic straddle – 2 sec pause

:30/side half split

10/side scorpion

:30/side calf stretch on rig

Snatch Grip Deadlift (555)

*Keep working sets between 75-85% of 1 RM Snatch. If you dont have a 1RM snatch then work at 40-50% of 1RM deadlift. If you dont have a 1RM deadlift then start with empty barbell and build each set. Keep weight that allows for unbroken reps that are tough at reps 4 and 5. Positions and form are the focus here.

Metcon (3 Rounds for calories)

3 Sets – Power Work

5 Hang Power Cleans TnG (increase weight per set..weight should allow for unbroken reps)

Row 15sec @ 97% effort

rest walk 1:30

*record load and total cals for each set

*It is very important that this work be done at very high effort with the intent to push your pace. We don’t get many opportunities to express full power and here is one. The 97% designation means you are pushing close to 100% with just enough room to maintain proper mechanics and some control.

Metcon (3 Rounds for calories)

3 Sets – Power Work

5 Hang Power Cleans TnG (increase weight per set..weight should allow for unbroken reps)

Row 15sec @ 97% effort

rest walk 1:30

*record load and total cals for each set

*It is very important that this work be done at very high effort with the intent to push your pace. We don’t get many opportunities to express full power and here is one. The 97% designation means you are pushing close to 100% with just enough room to maintain proper mechanics and some control.

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Sit Ups

10 Jump Squats

10 Banded Pull Aparts

Metcon

Metcon (AMRAP – Reps)

3 Rounds

6-8 Double KB Deadlifts (Tough)

5 second Tempo down

rest :45

15 Banded Russian KB Swings

Rest :90

Into……

4 Rounds (Power Work)

5 Ball Slams

:15 sec. Sprint on Row

Rest :90 sec.

Record Max Calories

01/21/19

CrossFit Steed – Steed Strength & Conditioning

Warm-up

glute activation warm up

3 sets:

10 lateral mini band walks holding 15/10 lb plate overhead

(complete 10 R then 10 left)

20 banded glute bridges

*go for quick explosive reps using a thicker band than usual

Mobility

20 cosack squats (10 ea side) – 2 sec pause in bottom

:30 lizard pose into :30 worlds greatest stretch R

:30 lizard pose into :30 worlds greatest stretch L

:30 tall pigeon into :30 pigeon lay chest to knee

20 alternating scorpions – 10 ea side

10 cat/cow with 3 sec hold in each position

Back Squat (555)

tempo 33X1;

*16:00 clock

9:00 to warm to working weight

7:00 to hit 3 tough sets of 5

(1 set every 3:00 @ 0:00, 3:00 & 6:00)

Metcon (AMRAP – Rounds and Reps)

@80% – try to keep consistent effort through whole wod

14:00 amrap

Run 200m

20 sec push up plank hold

10 Goblet Squats 70/53

Row 250/200 m

20sec Ring Row Hold – keep body straight and rigid

10 HRPU

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Row

Into…..

3 Rounds

10 Yoga Push Ups

10/leg 1-Leg Glute Bridge Ext.

:20 sec. Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

12 Banded Squats

Tempo – 3.3.X.1

Rest :45

8 each Leg 1-Leg RDLs

Rest 2:00

Then…..

14:00 AMRAP

40 Mountain Climbers

:30 sec. Wall Sit

10 Air Squats

200m Row

10 Push Ups

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