WOD

11/ 14/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

400m Run

Then…

3 Rounds #RUMPPUMP

15 Frog Pump

10/side Jane Fonda

15 Seated Band Abduction

Mobility

:30/side 90/90 Hip Stretch

Strength

Tempo Back Squat (4 Sets of 3 Reps)

TEMPO – 3 . 1 . 3 . 1

Build Up Each Round

** After Each Set of Squats **

6/leg Stagger Stance KB Deadlifts

Metcon

Metcon (Time)

For Time….

1k/850m Row

30 DB Burpee Step Ups 35/25

100m Double KB Front Rack Carry

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Quad Crawl

10 Dynamic Straddle

8/arm 1-Arm High Pulls

Then…

:30/side Lizard Pose

:30/side Scorpion Pose

10/side Bird/Dog

10 Banded Pass Throughs

10 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8 Dual DB Strict Press

Tempo – 2.0.X.0

Rest :30

10 Dual DB Bent Over Rows

Tempo – 2.1.1.1

Rest :90

Then…

14 Min. AMRAP

15 Dual DB Hang Squat Cleans

15 Hand Release Push Ups

15 Toe to Bar

11/ 13/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

15m Bear Crawl (arms and legs straight)

6 Broad Jumps (land in Squat w/feet flat)

8/arm 1-Arm Russian KB Swings

Mobility

:30/side Banded Couch Stretch

:30/side Banded Lat Stretch

:30/side Banded Front Rack

10/side PVC Front Rack Stretch

Strength

Segment Muscle Clean (Reps – 5, 4, 4, 3)

https://youtu.be/0SwtrhZ6l4w
1 sec. pause at the Top of the knee

Build Up each Round

Metcon

Metcon (Time)

For Time….

18 – 14 – 10 – 8 – 6

Dual KB Russian Swings

Dual KB Front Rack Rev. Lunges

RX – 53 / 35 (both KB)

RX + – 70 / 53 (both KB)
Reps for Lunges is Split

18 = 9 ea. Leg

14 = 7 ea. Leg

10 = 5 ea. Leg

8 = 4 ea. Leg

6 = 3 ea. Leg

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10 Plank Up/Downs

15 Frog Pumps

Then…

:30/side Pigeon Pose

:30/side Lizard Pose

10 Boot Straps

10 TheraBand Back Circles

10 TheraBand ATYs

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets Super-Set Style

8/leg Goblet Box Step Downs

Tempo – 2.0.X.0

– Box at knee height

Rest :30

15 Weighted Hip Thrust

Rest as needed

Then….

12 Min. AMRAP

40 double under / 60 single under

20 Wall Balls

10 Chest to Bar Pull Ups

11/ 12/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

7/5 Cal. Bike

:20/side Side Plank (hold DB if possible)

10 Yoga Push Ups
– 2 sec. Pause @ Bottom of Push Ups

– Scale to Knees for Full Range of Motion

Mobility

1:00 Min. Foam Roll Upper Back (hold arms In overhead position)

:30/side Prone Thread the Needle

10 DownDog into Seal (slow)

10 Table Top Ext w/pause at top

Strength

Pause Push Press (Reps – 6, 4, 2, 6)

https://youtu.be/01nn6hdcclc
TEMPO – 3 . 1 . X . 2

Tempo has changed from last week but read it the same way

-3 sec eccentric(down), 1 sec. pause in Dip, X is the dynamic Push Press, 2sec hold overhead

Build Up From Last Week

Metcon

Metcon (Time)

For Time…

3 Rounds

350/300m Row

15 Dual KB/DB Push Press 53/35

20 AbMat Sit Ups
Try to increase your pace on the row each round

Example of Row:

Round 1 – 1:55

Round 2 – 1:50

Round 3 – 1:45

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

:30 sec. Bike

20 Russian Twist (10 ea. side)

10 KB Sumo Deadlift High Pull

Then….

:30/side Pec Stretch

:30/side Lat Stretch

10 Quad. Thor. Rotations

15 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8/arm 1-Arm DB Glute Bridge Bench Press

Tempo – 2.1.2.1

Rest :30

5 Strict Chin Ups / 15 Ring Rows

Then….

10 Min. AMRAP

15 Plate Ground to Overhead 45/25

10 Burpee onto Plate

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