CrossFit Steed – Core-Fiit


Warm-up (No Measure)

200m Run


3 Rounds

10m Crab Walk

12 Lunge into Twist

10 Push Up w/T Rotations


Metcon (No Measure)

4 Rounds

8/arm 1-Arm Arnold Press Seated

Rest :30

10 Strict Pull Ups / 15 Ring Rows

Rest :90


15:00 running clock

3:00 amrap – high effort

9/7 Cal. Row

7 Dumbbell Thrusters

rest 1 min

3mins – High Effort

8 DB Snatch

8 Box Jumps

rest 1 min

x 2 Rounds through


CrossFit Steed – Steed Strength & Conditioning


6:00 flow

3 Hollow Body Wall Walks

10sec Archer Ring Pull Up Hold ea arm

10m Crab Walk Forward/Backwards

10 Flutter Kicks ea/leg



10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Push Jerk (4444)

16:00 clock

tempo 21×1;

reps: 4,4,4,4

tough sets of 4 reps touch and go – keep your balance throughout

*loads should be heavier then the strict presses you’ve been doing

Metcon (AMRAP – Rounds and Reps)

15:00 running clock

3:00 amrap – high effort

Row 10 Strokes Hard

7 Dumbbell Thrusters 35/20lbs

rest 1 min

Rounds in 3mins – High Effort but Sustainable

4 DB Snatch R 35/20

4 DB Snatch L

20 Double Unders

rest 1 min

x 2 Rounds through


CrossFit Steed – Core-Fiit


Warm-up (No Measure)

3 Rounds

10 Monster Walks w/band

10 Glute Bridge Ext.

10 Banded Pull Aparts

:30 Sec. Superman Hold


Metcon (No Measure)

4 Rounds

6-8 Goblet or Double KB FR. Squats

Tempo – 3.3.X.1

Rest :30

12 1-Leg Stiff Leg Deadlifts

Rest :90



CrossFit Steed – Steed Strength & Conditioning


6:00 flow –

10 Quadruped Thoracic Rotations /side

10 Single Leg Band Resisted Glute Bridge/leg

10 reverse lunge Steps /leg (slow & full ROM


20 cosack squats (10 ea side) – 2 sec pause in bottom

:30 lizard pose into :30 worlds greatest stretch R

:30 lizard pose into :30 worlds greatest stretch L

:30 tall pigeon into :30 pigeon lay chest to knee

20 alternating scorpions – 10 ea side

10 cat/cow with 3 sec hold in each position

Back Squat (5544)

tempo 21×1;

reps: 5,5,4,4

17:00 clock

17 mins to warm up and complete your 4 tough sets

*Tempo is most important

– you may increase load ea set only if the tempo is perfect

Metcon (No Measure)

16:00 flow – keep continuous pace throughout

24m Reverse Sled Drag – TOUGH

12 Toes to Bar/Rings

12 KB/DBSuitcase Carry Lunge steps(stationary) 70/53lbs

30 sec push up plank hold

*athletes (stay inside the rig to keep sled drag area in middle of gym open)

Stagger 1/2 athletes to start after the 1st group of athletes compete their sled drag

athletes may sub sled drag for reverse sandbag bearcrawl pulls



CrossFit Steed – Steed Strength & Conditioning


weakness warm up

use a medball for each run (14/10 lb)

400m run

start at 60% pace and try to increase pace every 100m

start at 60-70%,

at posh auto go to 70-80%,

at the orange house begin run back at 80-90%,

from posh auto back to gym go FULL EFFORT AFAP

rest 2:00

repeat 400m run, but this time try to keep 1 pace for the whole 400m BUT GOAL TO MATCH or BEAT TOTAL TIME OF 1st RUN


30 sec Happy puppy w/lat stretch

30 second Scorpion hold each/side

30 second pigeon pose each/side

10 yoga push ups w/2 sec hold at downward dog position

Front Rack reverse Lung/Step up

Front Rack Reverse Lunge R

Front Rack Step Up R

Front Rack Reverse Lunge L

Front Rack Step Up L

*do 4 reps

rest 2mins and repeat for 3 total sets

* One rep equals= R lunge/R step up+L lunge/L step up


Banded Press

B1) Banded barbell Press

tempo 30X2;


increase load from last week

rest 60sec before B2


B2) 2-KB front rack Box Pistol

tempo 30X1

reps: 4-6/leg x 3 sets

Rest : 60 seconds after both legs are done

*Scale with no weight or seated box pistols

Close Grip Bench Press (10,10)

Close Grip Bench Press


8-10reps; 2 sets;

rest as needed

*LOWER Volume Week – Deload before we begin the final build to week 12 NO BAND!


CrossFit Steed – Steed Strength & Conditioning



*complete mobility before warm up:

2 sets with PVC

5 sow pull snatch grip DL (5 sec pull) into shrug

5 slow motion hang muscle snatch

5 snatch balance to power position

5 hang power snatch


2 sets with PVC

5 slow pull clean grip DL (5 sec pull) into shrug

5 slow motion muscle cleans

5 1/4 front squats (pvc in ft rack)

5 hang power cleans


repeat 2 sets of each with empty barbell

*bring the reps and pauses down to 3s (instead of 5s)

THEN COACH DEMONSTRATE EMOM & have class follow him with empyt bar:

odd minute: snatch work

even minute: clean work

do 4 sets (2 of each alternating as if in the strength)..

then start the strength and warm up to your starting weight

Snatch/Clean Complex (1111111111)

16:00 clock

6:00 warm up movements

10:00 clock to work

odd minute:

Slow Pull Power Snatch + Power Snatch + Hang Power Snatch

even minute:

Slow Pull Power Clean + Power Clean + Hang Power Clean

*should use different loads for snatch work & clean work

(work with a partner who will be using the same loads as you and set up 2 bars for the 2 of you (1 for snatch and 1 for clean)

start with low loads, focus on perfect form & build each set if able

Metcon (Time)

3 Sets for Times – Increasing effort per set

Row 300/250m

12 Dumbbell Hang Power Cleans

8 Kipping toes to bar

12 Push Ups

8 Kipping toes to bar

12 Alternating Dumbbell Snatch

rest walk 2:30 (decrease rest to 2:00 after set 2)

*If necessary partner up.

** One athlete starts on row and works down the list. The other athlete starts on push ups and works from lower to higher.

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