WOD

CORE-FIIT 5/24

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

400m Run

Into…

3 Rounds

12/arm Theraband Back Circles

:30/side World Greatest Stretch

7 Yoga Push Ups w/Pause

12 Goblet Squats

Metcon

Metcon (AMRAP – Reps)

For Max Reps….

Every Min. For 4 Rounds

1. Max Sit-Ups

2. Max Air Squats

3. Max Ring Rows

4. Max Push Ups

5. Max No Push Up Burpee

1:00 Min. Rest after each Round

CF 5/23

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/side KB Suitcase Deadlifts

7 Yoga Push Ups

10 Kip Swings / Ring Rows

10 Goblet Squats

Into….

1:00 Min. Foam Roll Back

5/side 90/90 Hip Stretch

:30/side Ankle Dorsiflexion w/ Toes on Plate

10 Empty Bar Good Mornings

Strength

: Back Squat (Find 1 Rep Max)

Metcon

Metcon (Time)

For Time…

5 Rounds

30m Farmers Carry KB/DB 50/35

5 Squat Cleans 185/115

1 Rope Climb

Goal: Sub 8:00

cap: 13:00

rx+

72/53 kb carry

sq clean 205/125

legless rope climb
Weather Permitting do the Farmer Carries outside.

Pick a Challenging weight for the Squat Cleans.

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3:00 Min. Jump Rope Work

2 Rounds

10 PVC Pass Throughs into OH Squats

20 Groiners

8/leg Single-Leg Glute Bridge

:20/side Side Plank

5 Push Up SH. Tap

Metcon

Metcon (Time)

27 – 21 – 18 – 15 – 12 – 9

DB Thrusters

Cal. Row

Double Unders

** After Each Round 15 Lemon Squeezes **

2 : 1 Singles

CF 5/22

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jump Rope

8/arm DB High Pulls

6/side Pause Cossack Squats

10 Med Ball Cleans

Into….

:30/side Foam Roll Quads & Lats

10/side Squat Thor. Rotations w/Pause

:30/arm Wrist Stretch on Wall

5 Empty Bar Front Squats w/10 sec. Pause in Bottom

Strength

Squat Clean (7 x 1 Build to 1 Rep Max)

You have 7 Rounds to Build up to HEAVY weight. If you feel good and moving fast go for a 1 Rep Max. Don’t waste your energy/power with missed Reps.

Metcon

Metcon (Time)

For Time…..

50 Push Ups

40 Single Arm DB Clean and Jerk 50/35lb

30 Kipping HSPU

20 Alternating DB Squat Snatch

Goal: Sub 12 Min.
Athlete can switch arms in DB CL&J at anytime

Scale:

Pike Handstand Push Ups

Pyramid Push Ups

CORE-FIIT 5/22

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Jump Rope

10 Squat Press Outs

10 Red Band Pull Aparts

10 1 Arm Russian KB Swings

:30 Wall Sit

Metcon

Metcon (Time)

For Time…..

800m Run

50 Ground to OverHead w/Plate

40 Plate OH Lunges

30 Burpees

20 Sit Ups

10m Bear Crawl

1000m Row

Core Bonus Work

3 Rounds

Max Hang L Sit

Max ForeArm Plank

Rest as Needed

CF 5/21

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

200m Run/Row

Into…

2 Rounds

15m Bear Crawl

15m Lunge & Reach

10 Yoga Push-Ups or Downward Dog into Sh. Taps

8/leg Single-Leg Glute Bridge

Then…

:30 sec Foam Roll Upper Back w/Arms OH

10/side Child Pose Thor. Rotations

5/side 90/90 Hip Stretch (5 Push Down/5 Lift Leg)

10 empty Bar Good Mornings

Strength

Deadlift (4 x 4 Zero Bounce)

80 – 90% of 1 Rep Max

Touch N Go

No Mix Grip

Metcon

Metcon (6 Rounds for reps)

EMOM for 30:00

Alternating Movements after EACH Minute

1: 10 Burpees to 6″ Target

2: 12 CTB Pull Ups

3: 15/12 Calorie Row

4: 12 Box Jump Overs 24/20

5: Run 200m

Goal: To Finish each Round with :20 sec. left on the Clock
This EMOM is long so it’s going to get tough. Scale the reps down if you feel like you will NOT finish with at least 10 seconds rest.

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