WOD

5/19 cf

CrossFit Steed – CrossFit

Warm-up

3 Rounds

10 bent over PVC pass throughs

3 Wall Walks (hold 5sec at top of each rep) or 3 inchworms w/push up shoulder taps 3 second pause after each tap

12 Banded External Rotation/arm (20X1)

into…

30 second Worlds Greatest Stretch each side

30 second Downward dog w/ankle reach each side

30 second calf stretch on rig each side

Strength

Split Jerk (1,1,1,1,1,1,1)

increase weight each set; only if the prior rep is perfect – NO MISSES

don’t exceed 85%

Metcon

SIDEKICK SATURDAYS

Metcon (Time)

Teams of 2

Run 2 miles (1 mile each)

Alternating 400m Runs – relay race style; “you go, I go”

*RULE*

partner that isnt running: accumulate max time HS hold against wall (then switch)

*SCORING*

your score = how long you individually accumulate holding the HS

GOAL – push the pace on the run, go harder then your typical 1 mile pace because you are breaking it down into 4 segments – faster you go saves your partner from holding hs longer!

note

2 miles = 8 400m runs;

Rx+

perform 1.5 miles in runs

max distance HSW in the 1:1 run time in between 400 m runs

5/17 CF

CrossFit Steed – CrossFit

Warm-up

3 Sets Warm up

10 Banded Hip Thrust (1sec pause at top)

4 Single arm KB/DB OHS/arm 30X0

5 Ring Row (3030 tempo)

Into…

30 Second foam roll lats

Theraband High pulls w/external rotation x10

30 second half split hamstring stretch each side

Strength

Snatch (1,1,1,1,1,1,1,1,1,1,1,1)

15:00 clock

9:00 warm up to 75% snatch

6:00 work

Complete 1 rep every 30 seconds for 6:00 (12 total reps)

working from 75-80%

*key is no missed reps & perfect form!

Metcon

Metcon (Time)

time goal: sub 9:00 (sub 3:0 for each working round including rest)

time cap: 14:00

3 Rounds for time:

Rx weight 95/65:

12 Hang Power Snatch

12 Push Press

12 Bar hop Burpees

Rest 1:00 between rounds

*snatch should be challenging but doable weight, it should not take more then 2 sets to complete the 12 total reps

Rx+

weight = 115/75

bar face burpees

5/16 CF

CrossFit Steed – CrossFit

Warm-up

EMOM x 6

1st – 12 Windshield Wipers (6/side) https://youtu.be/WUU0MVoszJc

2nd – Run 100m (take no more than 30sec)

3rd – 30sec Goblet Wall Sit (with pulse) https://youtu.be/S1oyqRUU7qU

30 second couch stretch each side

30 second pigeon pose each side

Childs pose w/lat stretch(hold 10 seconds at center,left,righ)

Strength

Back Squat (2,2,2,2,2)

22:00

5×2 @ 90+%

Metcon

Metcon (Time)

time goal: sub 16:00

time cap: 20:00

for time:

50-35-20

Wallballs 20/14lbs

Push Ups

Run 400m after each set of Push Ups

5/15 CF

CrossFit Steed – CrossFit

Warm-up

2 Rounds

5 Strict Toes to Bar/Knees to Elbows

15sec L-Hang/Knee Tuck hold from bar

30sec Wall Facing Hip Taps/Plank Shoulder taps

6 Side Plank Powell Raise with a light plate/arm https://youtu.be/U6HqVO4D1ZI

Theraband Complex:

A,T,Y x10(A,T,Y= 1 REP)

Hip Pull through x20 w/theraband

Strength

Clean and Jerk (5,5,5,5,5)

5×5, touch n go – no regripping on the floor

go heavier then last time – only if the reps are good form. NO MISSES

Focus on your balance while transitioning from rep to rep

try to add weight each set

Metcon

Metcon (Time)

time goal: (total time = sub 10:00; including the rest)

time cap: 17:00

DT broken down:

2 rounds of DT

rest :90

3 rounds of DT

rest :90

2 rounds of DT

*with these smaller sets of DT, the goal is for you all to hang on to the bar for longer unbroken sets… try to get a whole round through without dropping

1 round of DT =

12 DL

9 Hang Power Clean

6 push jerks

weight 155/105

SCALE WEIGHT:

you should be able to at least do each movement in itself unbroken. (can you do 9 HPC unbroken; can you do 6 jerks unbroken…)

*good weight estimate = 50-55% of Power clean max; then adjust according to how the 6 jerks feels

5/14 CF

CrossFit Steed – CrossFit

Warm-up

3 Rounds

30 second Row at moderate pace

12 Russian KB swings

6 Squat Jumps…into

30 second Sciatic Nerve Flossing each side

20 Bird Dog(10 each side) w/2 second pause at end range

10 PVC Good mornings

Strength

Deadlift (3,3,3,3,3)

ZERO Bounce Deadlift

(5×3) @ 75 – 87.5%

i. no mixed grip

ii. no re-gripping on floor

Metcon

Metcon (Time)

Time Goal: sub 9:00

Time Cap: 15:00

For Time:

100 Front Squat 75/55lbs

*Every time you break complete 10 HSPU

Rx+

115/75

SCALE –

front squat weight is most important. YOU SHOULD BE ABLE TO DO 20+ UNBROKEN REPS IN THE 1st ROUND – IF YOU CANT ITS TOO HEAVY

HSPU – should not be more then 3 sets to finish 10 reps, scale accoridngly

CF 5/12

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m/arm Double KB Crossbody Carry

10 KB Deadlifts

5 Yoga Push Ups w/ Pause

:20/side Side Plank

Into….

:30/side Foam Roll Lats

10/side Squat Thor Extensions

10 Theraband Backward Circles

10 Theraband OH Squats

Strength

Power Snatch (5,5,5,5,5)

5×5 touch n go power snatch

go heavier then last week. Add weight every set if you can, but only if you are maintaining your form and have no misses!

There is no regripping on the floor… tng means the same as what you are doing with the zero bounce deadlift – maintain control of the barbell throughout every rep

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

time goal: sub 10:00

time cap: 18:00

With a Partner,

1 Round for time:

Squat Snatches

20 @ 95/65

16 @ 115/75

12 @ 135/95

8 @ 155/105

4 @ 175/125

*split work 50/50 but choose any way you want – for example you might go 1 rep,1 rep back and forth the whole way OR you may go 5 then 5 or 2 then 2 etc….

THE WEIGHT SCALES: a good place to estimate your weights for the different stations is start at 50%, then 60%, 70%, 80%, & 90% for last reps

***IF YOU ARE SNATCHING LESS THEN 1 YEAR; DO NOT EXCEED 75%

if no partner: you are doing 2 rounds of:

5 sq snatches… 4,3,2,1

*with 3:00 rest in between each round

rx+ weights:

20 @ 135/95

16 @ 165/115

12 @ 185/125

8 @ 205/135

4 @ 225/155
SPLIT THE WORK 50/50

I Go, You Go Format

As partners, help each other change the weights.

be smart with your weight selection. The last 4 reps should not be your max snatch, it should be a weight that makes for a heavy single rep rep.

Start light in the round of 20 with a weight that you feel comfortable and able to hit 3-5 consecutive unbroken squat snatches of; and increase weight slightly each round.

You should not need to do singles until the round of 8.

Get your free Intro Session now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email: