WOD

CF 6/20

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10/side Leg Swings

10/side Side Clam Extentions

10 Push Up Shoulder Taps w/3sec. Pause

:30sec. Wall Sit

Into……

:30/side Foam Roll Glutes & Hamstrings

:30/side Lat Stretch in Child Pose

10 Downward Dog into Seal Super Slow

10 Empty Bar 1 -Leg RDLs

Strength

Sumo Deadlift (10 x 3 @ 60% of 3RM)

SPEED WORK!

Touch – N – Go

No Bounce

Tap the Floor, Don’t Crash

Metcon

Metcon (Time)

For Time….

100 Wallballs 20/14

Row 1500m

100 Wallballs

Goal – Sub 15:00
Today is TOUGH. Bite the bullet and get the work done.

DO NOT LOSE GOOD SQUAT FORM IN THE WALL BALLS!!!!!

CORE-FIIT 6/20

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

4 Rounds

8/leg 1-Leg Glute Bridge Ext.

5 Yoga Push Ups

8/side Side Plank Rotations

Metcon

Metcon (Time)

For Time….

5 Rounds

15 Cal. Row

10 DB Curl to Press

10 Knee to Elbow

10 Plank to Top of Push Up

400m Run

CF 6/19

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

8/side 1-Arm KB Swings (Russian)

:20/side Star Plank

8/side Goblet Cossack Squats

Into…..

:30/side Foam Roll Upper Back & Quads

10 Slow Prone Angels w/Rotations

10 DB Windmills (Super Light)

10 1-arm DB Pause Thrusters (top/ bottom)

Strength

Clean and Jerk (5 x 5 @ 75%)

POWER CLEAN & PUSH JERK

Drop & Reset Every Rep

May go Heavier if form is GREAT

Metcon

Metcon (Time)

For Time……

3 Rounds

20 KB Snatch 53/35

30 1-Arm OH Lunge 53/35

Goal – Sub 10:00
You can switch arms at any point

CORE-FIIT 6/19

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

8 Min. Flow Work

100m Armless Row

15m/arm 1-Arm KB OH Carry

10/side Samson Lunge

:30 Wall Sit

Metcon

Metcon (Time)

For Time…..

10 Rounds

4 Wall Walks

16 KB Swings

20 Cal. Row

**Every 2:00 10 Lemon Squeeze

CF 6/18

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

10 Min. For Quality

10m Backwards Quad Crawl

10 Glute Bridge Extentions

:20 sec. Top of Pull Up/Ring Row Hold

5 Squat Jumps

Into…..

10/side Child Pose Thor. Extentions

:30sec. 90/90 Hip Stretch Hold

5/side 90/90 Hip Stretch

10 Empty Bar Good Morning

Strength

BOX SQUAT (6 x 2 @ 80%+)

https://www.youtube.com/watch?v=D9UHe98-iWw
Only go up if athlete is able to maintain speed in both reps

Keep same box height as last week

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min. AMRAP

8 HandStand Push Ups

10 Alternating Pistols

12 Pull Ups

Goal – 11+ Rounds
Multiple scales for today. Try to pick a tough scale but something sustainable throughout entire AMRAP

CORE-FIIT 6/18

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

7/side Worlds Greatest Rotations

10 Table Top extensions

7/arm Theraband Rotations

:30 sec. WallSit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min. AMRAP

50 Wall Balls

40 Cal. Row

30 Burpees

20 Pull Ups/ 25 Ring Rows

150 Singles

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