CrossFit Steed – Functional Strength Training


4 Rounds For Time @ 75% Effort

200m Row

8 KB Clean(Dual)

8 KB Push Press(Dual)

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

Functional Strength Training

A1) Close Grip Bench Press

30X0; 9,7,5,3; rest 90sec (building weight each set)

A2) Prone Dumbell Row

21X2; 6,5,5,4 reps; rest 90sec (ensure you are getting the pause at the top before increasing load)

B1) Single-Arm Overhead Walking Lunge

16 steps (Use Kettlebell – switch arms half way); rest 30sec x 3

B2) Seated Sled Drag Face Pull

15m; rest 30sec x 3 sets

B3) Ring Body Saw

2020; 8-10reps rest 90sec x 3


C) 4 Sets

15 Goblet Squats 70/53

60sec Elbow Plank

10 Dumbbell Curl and Press

rest 60-90sec


CrossFit Steed – Core-Fiit

Warm-up (No Measure)

2 Rounds

15m Crawl

10 Dynamic Straddle

15m Duck Walk

10 Glute Bridge

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

10 DB Curl n Press

20 Mountain Climbers

15 KB Sumo Deadlift High Pull

300m Run

REST 2 Min.

10 Min. EMOM

A. :30 Max KB Swings

B. 2-4 Wall Walks or :20 sec. HS Hold

CF 8/09

CrossFit Steed – CrossFit


Warm-up (No Measure)

3 Rounds

15m Quad Crawl

12 Med Ball Cleans

10 HollowBody Rocks


:45 Foam Roll Back w/PVC or Barbell

7/side WindMills

10 Banded Pull Aparts

10 Banded Sh. Press

10 Banded Rows

Skill Work


Focus on the technique of how to wrap the feet and be the most efficient with our movement.

Those who RX Rope Climb WODs work on Legless

6 x 2-3 Legless

5 x 2-3 Legless Starting in Seated Position




Metcon (Time)

For Time…..

Every 3:00 Min. Until Athlete Completes 100 Wall Balls

15m Double KB Front Rack Carry 53/35

10 Burpees Over KB

Max Wall Balls in Remaining Time 20/14


CrossFit Steed – Core-Fiit


Warm-up (No Measure)

400m Row


2 Rounds

5 Yoga Push Ups or Shoulder Taps

10 Sit Ups

5/leg Samson Lunge

10 Band Pull Aparts


Metcon (AMRAP – Rounds and Reps)

EVERY 1:00 Min. For 10:00 Min.


A. 5-8 KB/DB DEADLIFTS (try to increase each round)

B. 4-6 Box Jumps

Rest 2:00 Min.

15 Min. AMRAP

10 Goblet Lunges

20 KB Swings

200m Run

Every 3:00 Min. 7 Burpees


CrossFit Steed – Functional Strength Training


Every 4mins Complete the Following x 3 Sets

Row 200m

12 Step Ups (24/20″)

8 Kipping Toes To Bar

Functional Strength Training

A) Back Squat

20X0; 3,2,1,3,2,1 rest 3mins between sets (Wave Load)

B1) Split Stance RDL

3111; 4-6/leg x 5; rest 90sec

B2) Deficit Reverse Lunge

Stand on a 4-6″ step so that you step down with each lunge – (Kettlebells front rack loaded) 10 reps alternating x 5; rest 90sec (build from last week if you can)

C1) Side Star Plank

20-30sec – Weighted by holding a DB in your top arm; rest 60sec x 4

C2) Dumbbell Curl and Press

Alternating arms every rep; 4-6/arm; rest 60sec x 4 https://youtu.be/RKDvr9FS8Ks

CF 8/08

CrossFit Steed – CrossFit


Warm-up (No Measure)

3 Rounds

7/leg Rev. Lunge w/Plate OverHead

10/side Mason Twist w/Plate

5 Burpee Broad Jumps


:30/side Banded Lat Stretch

10/side Worlds Gratest Stretch Rotations

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded OH Squats


Overhead Squat (5 X 2 w/Pause @ Bottom)

Solid Pause at the Bottom

2 seconds if Possible

May Go Up each Round if Tempo is Kept


Metcon (Time)

For Time…..

50 Hang Power Snatch 45/35lbs

15 Cal. Row

40 Hang Power Snatch

30 Cal. Row

30 Hang Power Snatch

45 Cal. Row

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