WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

40 Jumping Jacks

15m Tin Mans

15m Toe Touch

15m Side Shuffle (each side)

15m High Knees

15m Duck Walk

15m Crawl

2 Rounds if needed

Metcon (AMRAP – Reps)

2 Rounds

** Max Effort **

1:00 Min. Work

1:00 Min. Rest

A. KB Swings

B. Lemon Squeeze

C. Box Jumps

D. Leg Lifts

E. Jump Rope

CF 8/14

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Walking Lunge

8 Duel KB Russian Swings

10 Push Up Shoulder Taps

Into…..

:30/side 1/2 Split Hamstring Stretch

10/side Worlds Greatest Stretch Rotations

10 Bird/Dog w/Pause

10 Theraband Pull Aparts & Back Circles on Rig

Strength

Hang Clean (6 X 3 Build Up Each Round)

HANG SQUAT CLEAN

Drop & Reset After Every Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min. AMRAP

15 Deadlifts 185/115

15 Push Ups

200m Run

Goal- 5+ Rounds

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min. AMRAP

12 DB Thrusters

15 Cal. Row

Rest 1:00 Min.

7 Min. AMRAP

10 DB Push Press

12 Ring Rows

Rest 1:00 Min.

5 Min. AMRAP

5 Burpee over DB

10 DB Deadlifts

CF 8/13

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walk Forward & Backward

:30 sec. Wall Sit

8/Leg Lateral Box Step Ups

:30 sec. Bar Hang

Into……

2:00 Min. Foam Roll (whatever is tight)

5/side 90/90 Hip Stretch

:30/leg Calf Stretch on Rig

10 Empty Bar Good Mornings

Strength

Back Rack Lunge (3 X 8-10 Reps Each Leg)

Reverse Lunge

2 sec. Down

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

08/12/2018

CrossFit Steed – Functional Strength Training

Warm-up

Set a 10min clock and keep moving between the following 3 exercises:

40sec Jump Rope

20sec Superman Hold

20sec Hollow Body Hold

Functional Strength Training

A) Seated Box Jump

in 8mins build to a tough height for a single rep

B) Seated Box Jump

Drop the height down a few inches and perform 5 more sets of 2 reps

C) 5 Clean Complexes

2 Segment Clean Pull

2 Segment Power Clean

rest 2-3mins between complexes

*Pause for 2sec in the catch position of each power clean

D)Clean Grip Deadlift

2111; 2,2,2,2; rest 2-3mins between sets (build from last week)

Metcon

E) 4 Rounds For Time

15 KBS (American Swings)

10 No Push Up Burpees

15 Toes to Bar

Row 20/16 Calories

*You must increase your pace on each set of rowing – start off slower so you can accomplish this – rest as needed before each set of rowing so you ensure your pace is sustained the whole time higher than the last set

CF 8/11

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7/arm 1/2 Kneeling Bottom Up KB Press

Pause at the Top

7/leg Quad. Hip Extentions

7/arm Glute Bridge w/Crossbody Reach

Into……..

:30/side Banded Lat Stretch

10/side Bird/Dog

12 Prone Angels w/Rotations

10/each 3-Position PVC Pass Throughs

10 PVC Cuban Press

Skill Work

HANDSTAND PUSH UP

SKILL WORK

Take This Time To Work on a Good Hollow Body Position in The Handstand as Well as The Push Up.

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

w/Partner

21-15-9

Push-Ups

Back Squats (from the floor) 75/55lbs

Rest 3:00

15-12-9

HSPU

Back Squats (from the floor) 95/65lbs

Rest 3:00

12-9-6

Strict HSPU

Back Squats (from the floor) 115/75lbs

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