WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Jump Rope

:40 sec. Plank

1:00 Min. Jump Rope

:40 sec. Plank

Metcon

Metcon (Time)

For Time….

25:00 Min. Cap

200m Run

50 Ground to Overhead w/plate

40 Lunges w/Plate OH

30 Russian Twist (side to side = 1)

20 Med Ball Slams side to side

10 Burpees

200m Run

10 Burpees

20 Med Ball Slams side to side

30 Russian Twist (side to side = 1)

40 Lunges w/Plate OH

50 Ground to Overhead w/plate

200m Run

8/3/18

CrossFit Steed – Functional Strength Training

Warm-up

4 Sets – Shoulder and hip focused activation and stability

2 Turkish Sit Up R

10m Quadruped Crawl

2 Turkish Sit Up L

10 Alternating Box Step Ups (tall box – focus on keep torso tall throughout step)

Functional Strength Training

A) Back Squat

00X1; 8,8,8,8; (note the change to tempo this week – start with loads around 55-60% of your 1RM. We are aiming for very fast and explosive reps. The load with this tempo means very little. The speed with which you move the weight means everything. GET UP FAST!);

rest 3:30 between sets.

B1)Rear Foot Elevated Split Squat

20X1; 4-6/leg; rest 60sec x 4sets (KB Front Rack Loaded)

B2) Wtd Strict Pull Up + Strict C2B Pull Up + Strict Pull UP

2.4.6 (perform 2 wtd pull ups, then 4 strict C2B without weight, then 6 strict pull ups also without weight)

rest 90sec x 4

C1) Single Leg Superman

12 reps/leg; rest 45sec x 4

C2) Seated Arnold Press

2111; 4-6reps x 4; rest 45sec

D) 10mins – Keep Moving – Steady Effort

10m Handstand walk (scale back with 2 hollow body wall walks)

20m Reverse Sled Drag Tough

15sec Side Star Plank/side

20m KB Cross Body Carry/arm (70/53 – suggested loads)

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min. AMRAP

12 DB Thrusters

14 Cal. Row

16

3 Min. Rest

6 Min. AMRAP

10 KB Sumo Dealift High Pulls

15 Push Ups

2 Min. Rest

5 Min. AMRAP

10 No Push Up Burpees

15 Sit Ups or Leg Lifts

CF 8/02

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

7 Min. Grind

15m Bear Crawl

8 Jumping Lunges

:30 sec. Wall Sit

Into……

:30/side Foam Roll Lats

5/side 90/90 Hip stretch

10/side Squat Thor Rotations

10 PVC Pass Throughs

5 Sotts Press

Strength

Snatch Complex (Find Your 1 Rep Max)

1 Power Snatch

+

1 Squat Snatch

+

1 Hang Squat Snatch

Metcon

Metcon (Time)

For Time……

4 Rounds

3 Squat Snatch 135/95

4 Wall Walks

Goal – Sub 9:00

RX+ 165/110

25′ HS Walk

CF 8/01

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

9 Min. EMOM (alternating)

A. 5 seated Box Jumps (increase height each round if able)

B. 10 Russian KB Swings (try Double)

C. :30 sec. Row

Into…..

10 Glute Bridge Extensions into…

:20/leg 1-Leg Glute Bridge Hold

10 Dynamic Straddle

10 Band Good Mornings

10 Band Pull Aparts

Strength

Sumo Deadlift (Find Your 3 Rep Max)

No Mix Grip

Metcon

Metcon (Time)

Find your 100′ Max Weight Farmer Carry

(Hold weight in each hand)

Then….

Max Time

DB Farmer Carry Hold 70/50

Goal – Hold DB for 2:00/+

8/1/2018

CrossFit Steed – Functional Strength Training

Warm-up

6-8min – Continuous Moving

30sec Jump Rope (single or double unders)

8 GHD Hip Extensions

20sec Hollow Body Rocks

Functional Strength Training

A) Tall Box Jump

in 8mins build to a tough height for a single rep

B) Segment Clean Pull

4,4,4,4,4; rest 2-3mins – ensure you hold great positions during the pause at the knee – really focus on great hip extension at the top of the pull.

C)Clean Grip Deadlift

3111; 3,3,3,3 rest 2-3mins between sets (build from last week)

D) 5 Rounds

4 Hang Power Cleans (below knee)

8 Burpees

12 Kipping Toes to Bar

Rower 18/15 Calories

rest 90sec between Rounds

*Build your pace with every set. See the increase on the Burpees and Assault Bike – pace accordingly on first sets.

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