WOD

08/15/2018

CrossFit Steed – Functional Strength Training

Warm-up

20 Turkish Get Ups – Not For Time (use a moderate KB weight and control these movements)

+

3-4 Sets

20m Quadruped Crawl

14 Alternating Curtsy Squats

Functional Strength Training

A)

Back Squat

00X1; 6,6,6,6; (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest 3:30 between sets.

B1) Front Foot Elevated KB Front Rack Split Squat

30X1; 4-6/leg; rest 60sec x 4sets (Front foot on 4″ step)

B2) Strict Chest to Bar Pull-Up

30sec AMRAP; rest 90sec x 4

C1) Single Leg Barbell Glute Bridge

11X1; 6-8/leg; rest 45sec x 4

C2) Half Kneeling DB Arnold Press

2111; 4-6/arm x 4; rest 45sec

Metcon

D) 10min – Grinder Pace

3 Hollow Body Wall Walks

10m Seated Sled Drag Face pull

20sec Ring Support

10m Single arm Farmers Walk/arm HEAVY

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

2 Rounds

200m Row

10 Samson Lunges

5 Yoga Push Ups

15 Band Pull Aparts

Metcon (AMRAP – Rounds and Reps)

Every :90 sec. for 12:00 Min.

Alternating

A. 4 Back Squats (try to increase each round)

B. 100m Run (run hard try not to jog)

Rest 2:00

11 Min. AMRAP

10 Double KB Sumo Deadlift

12 Wall Balls

14 Sit-Ups

CF 8/14

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Walking Lunge

8 Duel KB Russian Swings

10 Push Up Shoulder Taps

Into…..

:30/side 1/2 Split Hamstring Stretch

10/side Worlds Greatest Stretch Rotations

10 Bird/Dog w/Pause

10 Theraband Pull Aparts & Back Circles on Rig

Strength

Hang Clean (6 X 3 Build Up Each Round)

HANG SQUAT CLEAN

Drop & Reset After Every Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min. AMRAP

15 Deadlifts 185/115

15 Push Ups

200m Run

Goal- 5+ Rounds

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

40 Jumping Jacks

15m Tin Mans

15m Toe Touch

15m Side Shuffle (each side)

15m High Knees

15m Duck Walk

15m Crawl

2 Rounds if needed

Metcon (AMRAP – Reps)

2 Rounds

** Max Effort **

1:00 Min. Work

1:00 Min. Rest

A. KB Swings

B. Lemon Squeeze

C. Box Jumps

D. Leg Lifts

E. Jump Rope

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min. AMRAP

12 DB Thrusters

15 Cal. Row

Rest 1:00 Min.

7 Min. AMRAP

10 DB Push Press

12 Ring Rows

Rest 1:00 Min.

5 Min. AMRAP

5 Burpee over DB

10 DB Deadlifts

CF 8/13

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walk Forward & Backward

:30 sec. Wall Sit

8/Leg Lateral Box Step Ups

:30 sec. Bar Hang

Into……

2:00 Min. Foam Roll (whatever is tight)

5/side 90/90 Hip Stretch

:30/leg Calf Stretch on Rig

10 Empty Bar Good Mornings

Strength

Back Rack Lunge (3 X 8-10 Reps Each Leg)

Reverse Lunge

2 sec. Down

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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