WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Metcon (AMRAP – Reps)

8 Min. AMRAP

10 Burpees

12 DB Thrusters

14 Ring Rows

REST 2:00 Min.

7 Min. AMRAP

12 Push Ups

14 KB SumoDeadlift High Pulls

REST 1:00 Min

4 Min. AMRAP

Max Meters on Row

CF 8/20

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

5 No Push Up Burpee Broad Jump

10/side Side Plank Rotations

15 Bent Over Rows w/Plate

Then….

:30/side Prone Thread the Needle

:30/side Scorpion Pose

10/side Pause Cossack Squats

:30 sec. Hang on Bar w/Active Shoulders

15 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

20 DB Snatch 50#/35#

15 Cal. Row

10 Burpee Box Jump Overs 24″/20″

Goal – 4+ Rounds

Gymnastics

Strict Pull Up (Not For Time)

For the Rest of Class-

50 Strict Pull Ups

Quality Reps
Scale to Band Pull Ups or Ring Rows

** No Jumping Pull Ups**

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

6 Min. Clock

20 Mountain Climbers

10 Ground to Overhead

5 Yoga Push Ups

Metcon (Time)

For Time….

5 Rounds

400m Run

15 KB Swings

30 Ring Rows

Then…

Bonus Core Work

3 Rounds

20 Lemon Squeeze

Max Plank Hold

Rest As Needed

08/19/2018

CrossFit Steed – Functional Strength Training

Warm-up

For Time @ 75%

Run 400m

10m Walking Lunge

10 Sit Ups

rest 2mins

For Time @ 80%

Run 400m

10 Step ups/leg

10 Toes to Ring

rest 2mins

For Time @ 85%

Run 400m

10 Jump Lunges/leg

10 Toes to Bar

*with the increased percentages show an increase on your run times

Functional Strength Training

A) Back Squat

22X1; 3,3,2,2,2; rest 3mins between sets (Do not compromise the tempo for load today. Really focus on great pause position at the bottom.)

B1) Death March

10 Steps x 5; rest 60sec

B2) KB Front Rack Walking Lunge

10 Steps; x 5; rest 60sec

C1) Ring Side Plank

30-45sec; rest 60sec x 4

C2) Single Arm DB Preacher Curl

3011; 6-8/arm; rest 60sec x 4

CF 8/18

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

15m Lateral Band Walk

10/leg 1-Leg Glute Bridge Ext.

:30sec. ForeArm Plank

Into…..

10/side Band Clam Shell

10/side Squat Thor. Rotations

10 Cat / Cow

12 Inch Worm Shoulder Taps

Strength

Back Squat (5-3-3-1-1-1)

Metcon

Metcon (Distance)

SIDEKICK SATURDAYS

3 Rounds

*Max Effort*

2:00 Min. AMRAP

Partner A. Burpees Over Bar

Partner B. Meters on Row

Rest :90 sec. After Each Round

08/17/2018

CrossFit Steed – Functional Strength Training

Warm-up

4 Sets Not For Time

6 Single Arm Landmine Push Press/arm

6 DB Muscle Snatch/arm

40sec Kettlebell Dead Bug

*Prep for your shoulders and hips and core

Functional Strength Training

A) 2 Snatch High Pull + 2 Muscle Snatch + 2 Hang Power Snatch

5 sets; rest as needed between (keep the quality of your movement the focus here over building heavy loads)

B) 4 Sets – Not For Time

8 Incline Dumbbell Bench Press @ 20X0 tempo (semi supinated grip)

12 Ring Push Ups

16 Ring Rows w/ Feet Elevated

rest as needed between exercises – perform with quality

Metcon

D) 3 Sets @ tough effort

Row 500m

15 Kettlebell Swings

9 Barbell Shoulder to Overhead (this should be a weight you can go unbroken with for all sets)

15 Med Ball sit-ups

9 Handstand Push Ups

15 Barbell Good Mornings(use same weight as shoulder to overhead)

48 Double Unders

rest walk 3mins between sets

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