WOD

09/ 22/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6:00 Min. Flow

10m Quad. Crawl

:20/side Star/Side Plank

5 No Floor Burpees – Keep arms straight

Mobility

1:00 Min. Foam Roll Upper Back w/PVC in Snatch Grip

:30/side Lat Stretch in Child Pose

10 Cat / Cow Slow

10 Wall Sit Angel Press

10 PVC Cuban Press

ACCESSORY WORK

Each Section Is To Be Done Super-Set Style

Gymnastics

Deficit Handstand Push-ups (3 Sets of 4 Reps)

Tempo – 3 . 1 . X . 1

This is to be Done Strict scale down to Pike HSPU if needed

Stay away from kipping

Sub to Z-Press w/ :20 sec. HandStand Hold after Each set

Pull-ups (3 Sets of 3 + 3 Reps)

**Mixed Grip Pull Up**

Tempo – 3 . 1 . X . 2 rest 15sec between grips

*6 total reps per set with a 15sec break after 3 reps at which point you switch grip

*Advanced athletes can load this so long as tempo is maintained

Warm-up (No Measure)

1/2 Kneeling LANDMINE TWIST

3 Sets of 10 each Side

– Slow and Controlled Every Rep

https://youtu.be/HGzu8tvh79U

Strength

3 Sets To Be Done Super-Set Style

1-Leg Barbell Hip Thrust (3 Sets of 8 ea. Leg)

Tempo – 3 . 1 . X . 2

Warm-up (No Measure)

B 2. Kettlebell Cross Body Reverse Lunge to Step Up

3 Sets of 5 ea. Leg

Slow & Controlled – For Positional Work

https://youtu.be/Sag0BfLHxQM

Warm-up (No Measure)

B 3. Strict Knee to Bar

3 Sets of 7 Reps

– 4 sec. Down every Rep

Strength-Con

Metcon (No Measure)

3 Rounds

8/Leg 1-Leg Cross Body DB RDL

7/arm Alternating KB Strict Press tempo- 20X1 (hold both DB)

:20 sec. AMRAP of Strict Dips

Rest as needed – perform with quality

09/ 21/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

400m Run/Row/Bike

Into…

Catalyst Athletics Warm Up

10/side Wrist Circles

10 Elbow Circles

10 Arm circles

10 Seal Swings

10 Arm Pulses

10 Trunk Rotations

10 Hip Circles

10 Knee Circles

10 Leg Swings

10 Boot Straps

10 Pause Squats

Warm-up (No Measure)

EMPTY BAR PREP

3 Rounds

4 Segment Clean Pulls

+

3 Muscle Cleans into Front Squat

+

3 Power Cleans w/3 sec pause

Strength

Super Set Style

Clean Pull (Reps 3, 2, 1 )

Build Up Each Round

Muscle Clean (Reps 4, 3, 2)

build up each round

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time….

14:00 Min. AMRAP

partner A

15 Wall Balls 20/14

10 Toe to Bar

partner B

10 Burpee Box Jumps

20/16 Cal. Row
Switch between A & B only when both sections are complete

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

15m Banded Lat. walks

10 Yoga Push Ups

:30 sec wall sit

Then…

:30/side Lat stretch in child pose

:30/side Scorpion Pose

10 Cat / Cow

10 Banded Pass Through

10 Banded Pull Aparts

CORE-FIIT

Metcon (No Measure)

12:00 Min. EMOM

*alternating*

A. 5-10 Ring Rows + 10-15 Push Ups

B. 30m Farmer Carry Tough

Then….

15:00 Min. AMRAP

12 Goblet Squats

12 V-Ups

24 Slam Ball Ground to Over-The-Shoulder

09/ 20/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 sets

100m Run

7/side 1/2 kneeling KB Windmill

10 Russian KB Swing into Goblet Squat
swing kb up catch then squat

Mobility

:30/side Lacrosse Ball Pec Smash

:30/side Hand Behind Back Banded Shoulder Distraction

:30/side Wall Twist in Bottom Squat

10 TheraBand Back Circles

10 TheraBand Face Pulls

10 TheraBand ATYs

Strength

Bench Press (Reps – 5, 4, 3)

Tempo – 2 . 1 . X . 1

Build Up Each Round

Bent Over Row (Reps – 7, 7, 6)

Use a Red Band

Same Set up as Last Week

Metcon

Metcon (AMRAP – Rounds and Reps)

odd object conditioning

12 Min GRINDER

15 SandBag Front Squats

15 Sandbag Sumo Deadlift High Pulls

30m Rev. Sled Drag Tough

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

15m Samson Lunge

10/side Palloff Press

10/side Hip Rocks in Plank

Then….

:30 sec. OH Stretch on Wall

:30/side Banded Shoulder Distraction

10/side Side to Side Shoulder Stretch

10/side Halos w/Plate

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8/arm 1-Arm Seated Arnold Press

Rest :30

10/arm 1-Arm DB 3-Point Row

Rest :90

Then….

15:00 Min. AMRAP

15 Toe to Rings

20 Hand Release Push Ups

200m Run

09/ 19/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

5/arm Filly Z Press (1-arm KB / 1-arm DB)

12 KB Rack Pause Squats

20 Bench on feet Psoas March

Mobility

1:00 Min. Straddle Stretch w/Rig

:30/side Pigeon Pose

:30/side Scorpion Pose

10/side Squat Thor. Rotations

Strength

Back Squat (4 Sets of 3 Reps Every 3:00 Min. )

Tempo – 3 . 0 . X . 0

Build Up Each Round

If you can go heavier than last week

Metcon

Metcon (4 Rounds for calories)

“Row Work

Row

20sec @ 97%

rest 1:40 x 4

into…

6:00 Min.

Max Distance Bike

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