WOD

CF 10/20

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Monster Walks (Forward&Backward)

7/arm Russian KB Swings

10 Yoga Push Ups

Into….

:30 sec. Frog Pose

:30/side Scorpion Pose

10 Squat Thor. Rotations

10 Hands Behing Back Scap Pinches

10 Banded Pull Aparts

10 Banded Good Mornings

Strength

Back Rack Lunge (4 x 6-8 each Leg)

Back Rack Reverse Lunge

Build Up Each Round

-start light/moderate than increase

-Last Round should be tough

Metcon

Metcon (AMRAP – Rounds and Reps)

**SIDEKICK SATURDAYS**

CINDY goes Running 🏃‍♀️

w/Partner

20 Min. AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

200m MedBall Run 20/14

**Just 1 MedBall per Team. Partners Switch at 100m Mark**

PARTNERS MUST RUN TOGETHER

NO ONE LEFT BEHIND
HOLD THE STANDARD OF EACH MOVEMENT

-Scale-

PULL UPS

– 7 Ring Rows = 5 PU

RUN

– 60m Farmer Carries

If 1 athlete is running and 1 doing carries just wait for Partner to finish

Warm-up (No Measure)

3 Rounds

15m Monster Walks (Forward&Backward)

7/arm Russian KB Swings

10 Yoga Push Ups

Into….

:30 sec. Frog Pose

:30/side Scorpion Pose

10 Squat Thor. Rotations

10 Hands Behing Back Scap Pinches

10 Banded Pull Aparts

10 Banded Good Mornings

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Tin Man March

15m Walking Lunges

15m Quad Crawl

15m Duck Walk

15 Banded Pull Aparts

Metcon

Metcon (Time)

For Time…..

21 – 18 – 15 – 12 – 9 – 6 – 3

Wall Balls

KB Deadlifts

Box Jump Overs

** Every 3:00 Min. 8 Burpees or 15 Sit Ups **

Functional Strength Training

CrossFit Steed – Functional Strength Training

Warm-up

Warm-up (No Measure)

3 Rounds Not for Time

200m Run / 250 Row

30m Quadruped Crawl

30sec Wall Facing HS Hold or 30 sec Plank feet on box

Functional Strength Training

Push Press (7 – 6 – 5 – 7 )

A) Push Press

Tempo – 31X2 Reps – 7,6,5,7

rest 2-3mins

– last set of 7 should be heavier than first – goal

Metcon (No Measure)

B1) Single Arm Incline Dumbbell Bench Press – low incline

Tempo – 40X0; 3 x 6/arm

Rest – :60 sec

B2) Mixed Grip Pull-up

Tempo – 21X2; 3 Sets 3.3 Reps

Rest 60sec

(3 reps then switch grip and finish 3 more reps) – work weaker side first if you notice a difference

B3) Tuck L-Sit on Box

3 x 15-30sec

Rest – 90sec

Metcon (3 Rounds for time)

C) 3 Rounds @ increasing effort

Row 750m

15 Double KB Clean and Press (light load)

30 Wtd Sit Ups (DB on Chest)

*YOU MUST increase pace on Rower every round

*No rest between rounds
Keep the KBs Light

CF 10/18

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

7 Min. Flow

8/arm 1/2 Kneeling LandMine Press

8 Box Jumps step down

:30 sec. Hollow Body Hold

Into….

1:00 Min. Foam Roll Holding PVC

:30/side Lat. Stretch in Child Pose

10/side Thread the Needle w/FR

10 TheraBand Back Circles

10 TheraBand Pull Aparts

10 Mini Band Walk on Wall

https://youtu.be/dFxrjJe91S0

Strength

Push Jerk (Find a 1 Rep Max )

Metcon

Metcon (Time)

For Time……

3 Rounds

10 Hand Stand Push Ups

16 DB Power Snatch 50/35

Goal – Sub – 8:00

Time Cap – 15:00
Scale

HSPU

– AbMat HSPU (1:1)

– Pike HSPU (knees or feet on box) (1:1)

– DB Z Press (1:1)

– HR Push Ups

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

500m Row Slow & Steady

Into…..

3 Rounds

10 Banded Kick Outs

12 Glute Bridge Ext.

14 Leg Lefts

Metcon (AMRAP – Rounds and Reps)

Every :90 sec. for 12 Min.

(Alternating)

A. 3 Pull Ups / 5 Ring Rows + 6- 12 HR Push Ups

B. :30 sec. Row/Bike Sprint

3:00 Min. Rest

10 Min. AMRAP

10 DB Step Ups

15 KB Swings

30 Mason Twist

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Band Lat. Walks

10 Squat Jumps

10 Push Ups into T

:30 sec. Wall Sit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

30 Ground to OH w/Plate

20 OH Lunges w/Plate

10 Cal. Row

3 Wall Walks

** Every 2 Min. 10 Lemon Squeezes**

CORE BONUS

3 Rounds

Max Side Plank Hold

*if you struggle wit plank accumulate :45sec. On each side

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