WOD

RETEST WEEK DAY 3

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/armDouble KB Crossbody Carry (1arm OH 1arm in Farmer Carry)

10 Med Ball Bear Hug Squats

8 Yoga Push Ups

:20sec. Hold in Top of Ring Row

Into….

1:00min. Foam Roll Back

:30/side Foam Roll Lats

:30/side Lat Stretch in Child Pose

:30/side Half Split Hamstring Stretch

10 A,T,Y Theraband Complex

Strength

Split Jerk (1 x 1)

Find your 1 Rep Max

Metcon

Post Open Cyc 18 Test 3 (AMRAP – Rounds and Reps)

AMRAP 20:00

30 Double Unders

3 Squat Cleans 135/95lbs

3 Muscle Ups

RX+

50 DU

5 SqCL @ 185/115

5 MU

CORE-FIIT 5/30

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Lateral Banded Walk

8/side Side Plank Rotations

10/side Samson Lunge

8 Push Up into T Pose

Metcon

Metcon (Time)

1000m Row

80 Double Unders

60 Ground to OH w/plate

40 MedBall Sit Ups

20 Knee to Elbow

1 Mile Bike

Core Bonus:

3 Rounds

Max Ring Plank Hold

Max Handstand Hold

RE-TEST WEEK DAY 2

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Row

10 Prone PVC Pass Throughs

8/side Cossack Squats

10/side Side Plank Rotations

Into….

:30/side Foam Roll Quads / Lats

5/side 90/90 Hip Stretch (front leg & side leg)

10/side Squat Thor. Rotations

10 Theraband Back Circles

5 Theraband Slow OH Squats (band around rig)

Strength

Snatch (1 x 1)

Find your 1 Rep Max

Squat Snatch if possible

Metcon

post open cyc ’18 – test 2 (Time)

time goal: sub 15:00

time cap: 20:00

2 Rounds for time:

20 Burpee Box Jump Overs 24/20″

25 Single Arm DB Hang Clean and Jerks 50/35lbs

20 HSPU

* HSPU should not take more then 4 sets of 5 at MOST… otherwise scale accordingly

**Scale instructions – seated DB strict press with same DB weight

Rx+

bjo 28″

DB 70/50

HSPU 2″ deficit

CORE-FIIT 5/29

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2 Rounds

15m Quad Crawl

15m Duck Walk

10/side Side Plank Rotations

10 Squat Press Outs

10 PVC Cuban Press

Metcon

Metcon (AMRAP – Reps)

30 Min. EMOM

*alternating*

1. 10 Burpees

2. 14 Ring Row

3. 12 Sit-Ups

4. 10 Box Jump Overs

5. 150m Run

6. Rest

05/28/2108

CrossFit Steed – Functional Strength Training

Warm-up

EMOM x 12mins

1st – 8 Box Jumps

2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes)

3rd – Row 20sec HARD (get that breathing going)

Functional Strength Training

A) Segmented Clean Deadlift

3131; 3,3,3,2,2; rest 2-3mins between sets (building from last week’s loads – ensure that with the heavier weights you are still focused on holding the right positions)

B) Deadlift From Blocks

(New height this week – Set up blocks so that the bar rests just below the knee); 4,4,4,4 rest 2-3mins

C) 5 Sets – Increase effort

8 Power Cleans (unbroken Reps)

rest 15sec

20sec Side Star Plank R

20sec Side Star Plank L

rest 15sec

6 Box Jump Overs

rest 15sec

Row 60sec (increase the number of calories you get on the bike each set – pace the first set accordingly)

rest 90sec

RE-Test WEEK Day 1

CrossFit Steed – CrossFit

Warm-up

Strength

Deadlift (1 x 5)

Find your 5 Rep Max

Zero Bounce

Touch -n- Go

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

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