WOD

07/ 18/ 2019

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

Then….

:30/side Thread the Needle in Child Pose

:30/side Lizard Pose w/arms extended

10/side Bird/Dog w/3sec Pause

10/side TheraBand Back Circles

10 TheraBand ATYs

10 TheraBand Rows

10 TheraBand OH Squats

Warm-up

Warm-up (No Measure)

– Empty Bar/PVC Warm Up –

2-3 Sets

(Burgener Warm Up)

3 Down & Ups

3 High Pulls

3 Muscle Snatch

3 OH Squats

3 Snatch Balance (1/4 Squat)

3 Snatch Balance (full squat)

3 Hang Power Snatch

Strength

Hang Power Snatch (4 Sets of 2 Reps)

Build Up Each Round

Focus on your technique

Speed under the bar

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CORE – FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10/side Russian Twist

10 KB Goblet Squat w/Curl into Halo

CORE-FIIT

Metcon (No Measure)

4 Sets

8/arm Top Down DB Bench Press

*alternating*

Tempo – 3.0.3.0

Rest :30

12/arm DB Torso Row

Tempo 2.1.2.1

Rest :90

Then……

2 Rounds

1:00 on / 1:00 off

Max Effort

A. Row

B. DB Push Press

C. Double Unders

D. Russian KB Swings

E. AbMat Sit Ups

CORE – FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

100m Row

8/arm 1-Arm Crossbody DB Deadlift

:20/side Side Plank

5 Broad Jumps

Then…..

:30/side Banded Hamstring Stretch

:30/side Pigeon Pose

10 Slow Cat Coz

10 Banded Scap pulls

CORE-FIIT

Metcon (No Measure)

5 Sets

8/leg Double KB Front Rack Rev Lunge

Rest :30

20 Ring Rows

Rest :90

Then….

15 min. AMRAP

15 Wall Balls

15 Toe to Bar

15 Cal. Bike

15 Sumo Deadlift High Pulls KB

07/ 17/ 2019

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

– Focus on Back & Lats then Hit Glutes Hamstrings and Quads

Then….

:30/side Banded Hip Distraction

:30/side Banded Ankle Distraction

:30/side Banded Lat Stretch

:30/side Banded Front Rack Stretch

10 Yoga Push Ups

Warm-up

Warm-up (No Measure)

– Empty Bar Clean Warm Up –

2-3 Sets

5 Segment Clean Pulls

5 Muscle Cleans + Front Squat

5 Hang Power Clean w/Pause

5 Hang Squat Cleans

Strength

Clean (1 Rep Max)

1 Rep Max Squat Clean

Build Up Steady – Take the stairs not the elevator

If new to movement find a 1RM Hang Clean

Metcon

Metcon (Time)

For Time…..

27 – 21 – 15 – 9

Chest to Bar Pull Ups

Double KB Front Squats 35/25

RX+ 53/35

15:00 Min. cap
– Scales –

C2B – Pull Ups / Jumping Pull Ups / J-Cup Pull Ups / Ring Rows

07/ 16/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

5:00 Min. Flow

8/side 1-Leg Glute Bridge Ext.

:20/side Star Plank

8/leg 1-Leg DB RDLs (use 2 DB)

Mobility

Warm-up (No Measure)

:30/side Pigeon Pose

:30/side 1/2 Split Hamstring Stretch

10/side Quadruped Hip Ext.

8/arm 1-Arm KB High Pulls

10 KB Jefferson Curls

Strength

Jerk Skill Complex (2 Reps Every 2:00 Min. For 5 Sets)

1 Push Press

+

1 Split Jerk/Power Jerk

Use this week to get your technique solid for next week

(60-75%of Push Press 1RM)

If the Split Jerk is still an issue or new to movement use the Power Jerk as a substitute

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
For Deadlift Weight think about a weight that feels heavy but maintain good positions (40-55% of 1RM)

HSPU – Pike(box) HSPU / Pyramid Push Ups / DB Z-Press

CORE – FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

100m Run

10 Ground to OH w/Plate (light)

:20 sec Active Bar Hang

10 Dynamic Straddle

Then….

:30/side Pigeon Pose

:30/side Lat stretch in Child Pose

10 Cat/Cow Slow

10 Theraband Back circles

10 Thereband ATYs

CORE-FIIT

Metcon (No Measure)

Every 2:00 Min. For 12:00 min.

2-3 Wall Walks

20 Banded Russian KB Swings

Then….

For Time….

4 Rounds

300m Run

15 KB Deadlifts

15 AbMat Sit Ups

45 Double Unders

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