WOD

05/ 19/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

10 Scap Push Ups (on forearms)

8/arm 1-Arm Russian KB Swings

:20/side Star/Side Plank

Mobility

Warm-up (No Measure)

:30 sec. Child Pose w/hands on bench

:30/side Pec Stretch Against the wall

10/side Bird/Dog

10 Red Band Pass Throughs

10 Red Band Around the Worlds

10 Red Band Pull Aparts

ACCESSORY WORK

Handstand Work (4 Sets )

A1) Parallette Strict Handstand Push Up

30X0; 3-5reps; rest 2mins x 4

*the goal today is to get your hands on a new surface: parallettes. Same focus and adjust depth as needed

*if you don’t have this skill yet, perform these reps in a pike position with feet on a box or floor Hands on DB

A2 ) Mixed KB Rack Overhead Carry

20m per arm; rest 2-3mins

Shoulder Work/Building

B1 ) Tall Kneeling Anti Rotation Arnold Press

30×1; 6-8/arm; rest 60sec x 3

B2 ) Dumbbell See-Saw Row w/ MiniBand

21X1; 4-6/arm; rest 60sec x 3

*Place a MiniBand around your knees for this

Metcon (No Measure)

– 3 Sets – Kettlebell Complex

6 Kettlebell Suitcase Walking Lunge

6 Dual Kettlebell Deadlifts

6 Kettlebell Suitcase Walking Lunge

6 Dual Kettlebell Cleans

6 Kettebell Rack Walking Lunge

rest 2mins between sets

05/ 18/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

5:00 Min. Clock -Flow Pace-

100m Run

10 Russian KB Swings

10/side Russian Twist

10 KB Touches

Mobility

Warm-up (No Measure)

:45 sec. Straddle Stretch

:30/leg Banded Hamstring Stretch

10 Slow Seal into Down Dog

:30/side Banded Hand Behind the back Shoulder Stretch

15 Banded Scap Pulls

15 Good Mornings

Segmented Clean Deadlift (3 Sets of 3 Reps )

Segment Clean Complex

– 15:00 Min. Clock –

2 Segment Clean Deadlift

+

2 Segment Clean Pulls

+

1 Hang Clean Pull

– build up to 105% of Max Clean

Metcon

Metcon (Time)

For Time ….

w/Partner

6 Rounds

30 Wall Balls

400m Run

30 Alternating DB Snatch

450m Row

** As a team you will both do each round together splitting up the reps

05/ 17/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

7 Min. Clock

Flow Pace

15m Quad. Crawl

8/arm 1-arm DB High Pulls

15m Duck Walk

5 Yoga Push Ups

Mobility

Warm-up (No Measure)

1:00 Min. Foam Roll (back)

:30 sec. Puppy Dog Pose

10/side 90/90 Hip Stretch

5/side Squat Thor. Rot.

10/arm Theraband Back Circles

10 Theraband ATYs

Metcon

Metcon (No Measure)

– Turkish Get Ups –

15 Min.

Athletes will either spend this time Building Up to a 1 Rep max for each arm or…

Athletes will spend this time working on the technique and efficiency of the turkish get up

Then…..

10 Min. GRINDER

15m Forward Sled Drag

4 1-arm Turkish Sit Up

4 1-arm Z-Press

15m 1-arm Front Rack Carry

15m Reverse Sled Drag

** Do all reps w/Right arm then switch to Left Arm **

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Banded Lat. Walks

10 Light DB Curl & Press

10 Squat Jumps

Then…..

:30/side Lizard Pose

10/side Quadruped Hip Ext.

10 Band Pull Aparts

10 Band Pass Throughs

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

Every 2:00 for 12:00 Min.

3 Wall Walks

15-20 Ring Rows

Then….

15 Min. AMRAP

15m Rev. Sled Drag

15 KB Swings

15 Knee to Elbow

15 Ball Slams

15m Sandbag Carry

05/ 16/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

4 Sets

8 Dynamic Push Ups

Rest :15 sec

100m Run

Rest as Needed after Run

– Try to increase your Run Pace each round

Mobility

Warm-up (No Measure)

:30/side Lat Stretch in Child Pose

:30/side Lizard Pose

10/side Prone Thor. Rot.

:30 sec. Wall Sit Angels

10 Wall Squats w/Foam Roller

Overhead Squat (Reps – 3, 3, 3)

Tempo – 3 . 1 . X . 1

– Active Shoulders

– Balance & Control – Stability is Key

– Explode Up

Metcon

Metcon (Time)

For Time…..

3 Rounds

10 DB Squat Clean Thrusters 35/25

150m Run

8 Burpee Broad Jumps

150m Run

Rest :90 sec after each Round
Consistent Pace @ High Effort

Last Round Push Hard

05/ 15/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6 Min. Clock

– Continuous Effort –

:30 sec. Row

15 Banded Good Mornings

:30 sec. Active Bar Hang

Mobility

Warm-up (No Measure)

:30/side banded couch

:30/side banded hamstring

:30/side banded lat

:30/side banded front rack

10/side Dynamic Scorpion

Strength

Hang Clean (3 Reps EMOM for 8 Sets)

* Hang Squat Cleans *

– touch & go

– try to increase load from last week

– sub. to power clean + front squat

Metcon

Metcon (Time)

For Time…..

3 Rounds

10 Hang Power Clean 95/65

10 Box Jump Over 24″/20″

400/300m Row

:90 sec. Rest – Walk after each round

*goal is try to match or better your time every round
-Scales-

Box Jumps – Step Overs (use light DB to make it a little tougher)

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