WOD

12/10/2018

CrossFit Steed – CrossFit

Warm-up

2 rounds: (w empty bar)

5 single leg goodmornings each leg

*scale to 10x – 2 leg goodmornings

10 halk kneeling landmin twists ea side

https://www.youtube.com/watch?v=HGzu8tvh79U

20 seated banded hip abductions

(sit on bench, 1 sec pause in abduction)

https://www.youtube.com/watch?v=g1JQHglmM9U

*put barbell on your squat rack when done w

warmup

Mobility

10/side cossak squats

: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

Tempo Back Squat (3333)

Back Squat

18:00 clock

tempo: 3331 (3 down, 3 pause, 3 up)

6:00 get to working weight

12:00 1 set of 3 reps every 3:00 (4 total sets)

start ea set @ 0:00, 3:00, 6:00, 9:00

*proper tempo is most important

Metcon (AMRAP – Reps)

20:00 (move steadily – 4 sets tof stations)

Rotate stations 20minute EMOM

40 sec work ea round, 20 secs rest

A) KB/db crossbody reverse lunge in place (:20 per arm up)

https://www.youtube.com/watch?v=8i5V0QnIwTc

B) quad crawl forward

c) static box jumps (step down) @ challenging height

D) wall walks

E) dual arm kb/db farmers walk

*start people at diff stations if needed
* Every meter an athlete crawls or carries counts as (1) rep when calculating for scoring

*pick challenging kb weight

Box – pick height to jump every rep

*no step ups

12/09/2018

CrossFit Steed – Functional Strength Training

Warm-up

8 Minute flow…

10 mini band lateral walks (10 steps each/side)

20 med ball Russian twist(10 each/side)

6 half kneeling KB presses(light)

Mobility

1 minute Frog pose

:30 Scorpion hold each side

10 Squat Thoracic rotations

10 Hands behind the back Scap pinches

10 Banded pull aparts

10 Banded Good mornings

Metcon (AMRAP – Rounds)

30 minute AMRAP

Row 350m

30 sec plank (hands on floor)

10 dual DB/KB Thrusters(pick a weight that allows unbroken sets at least 2 times through AMRAP)

2 Turkish get ups/arm (light)

Run 200m

30sec Active bar hang from pull up bar

12/08/2018

CrossFit Steed – CrossFit

Warm-up

9 minute EMOM

10 single leg Glute Bridge

10 Lateral Band Walks each side

:30 second plank

Mobility

Theraband Complex

10 internal/external rotations

10 Back circles each side

into…

1 minute second pec stretch on rig

Strength-Con

A1) KB/DB Cross Body Step Up

4-6/steps leg; rest 45sec x 3

*box height should be at knee height

*light/moderate weight

A2) Tuck L-Sit on Rings/Bar

20sec; rest 45sec x 3

A3) Band Resisted Glute Bridge

15reps (pause 1sec at top); rest 90sec x 3

B1) Single Arm Dumbbell Push Press

50X0; 6 reps x 2 sets; 4 reps x 2 sets; rest 30sec between arms; rest 90sec before B2

B2) Ring Rows

AMRAP in 30sec; rest 90sec x 3

12/07/2018

CrossFit Steed – Functional Strength Training

Warm-up

9 minute EMOM

Row :30 seconds

5 KB high pulls each side(light)

:30 second reverse grip bar hang(break as needed)

Mobility

2 Rounds

*Warm up with PVC first round..then with empty barbell

Down and ups x5

Down and up with high elbows x5

Muscle Clean x5

High hang power cleans x5

Low hang power cleans x5

Clean Complex (1111)

3 Hang Clean Pull

2 Clean Pull

1 Power Clean
(6 second pull to knees before exploding into the power clean)

rest 90sec x 4

*The limiting factor on this complex will your grip. Pick a weight based on the last component(6 second power clean)

** A good starting point would be 40-50% of 1 RM Power Clean.

*** If an athlete does not have a 1 RM Power Clean start with empty barbell and build slowly. This complex is to be done unbroken for each rep.

Close Grip Bench Press (888)


2020; 1 [6-8]; rest 90sec x 3

ACCESSORY WORK

B2) Strict Handstand Push-Up

2.4reps (drop set – 2 reps at deficit + 4 reps a lower deficit or on floor); rest 90sec x 3 sets

*scale back to a Pike HSPU with feet on box

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal. Row

10/side Shoulder Taps

10 Dynamic Straddle

10 Banded Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

8 Banded Goblet Squats (Band Around knees)

REST :60 sec.

14 1-Leg Romanian Deadlifts Double KB or DB (7/Leg)

REST :90 sec.

Into…..

12 Min. AMRAP

15 DB Thrusters

15/12 Cal. Row

35 Double Unders / 80 Single Unders

CORE BONUS

3 Rounds

15 Lemon Squeeze

:45/side Star Plank

12/06/2018

CrossFit Steed – CrossFit

Warm-up

“Thacker Snatch warm up” with PVC

Mobility

5 minute flow…

5 PVC Cuban press

5 Table top extensions w/3 second pause at the top

30 second Hollow body hold

Snatch Complex (11111)

1 Snatch Lift Off (pause 2sec at knee)

1 Snatch High Pull (slow 3sec pull to knees before speed)

1 Power Snatch (slow 3sec pull to knees before speed)

1 Power Snatch
rest 2mins x 5 sets (work between 65-75% of 1RM Power Snatch)

*5 minutes to work up to starting weight.

** If you dont have a 1 RM athlete will start with empty barbell and work up to a weight based on coaches approval

Strength-Con

C1) KB Front Rack Step Up

1010; 6/leg; rest 60sec x 3 sets

*front leg does all the work – box height at or below knee stay light to moderate.

C2) Barbell Good Morning

2111; 6,6,6; rest 60sec(1st working set MUST be empty bar…build slowly and stay light to moderate)

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