WOD

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.

CF 5/10

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

:30 sec Bar Hang

8/arm KB High Pull (no legs)

8/arm KB Walking Lunge

Into…..

:30/side Band Lat Stretch

10 Quad. Thor. Extensions (on forearms)

10/side PVC Around the Worlds

:30 OverHead Squat Hold in bottom

Strength

Push Press (2,2,2,2,2)

work up adding weight each set. Build to a heavy 2 rep push press.

Focus on your breathing and staying completely balanced through cycling into your second rep. Push through the heels – not your toes!

Metcon

Metcon (AMRAP – Reps)

16:00 clock:

(3x) AMRAP 4:00

50 Wallballs 20/14

Max Ring Muscle Ups in remaining time

* Rest 2:00 after each AMRAP

Goal: Try to Hit the same amount of reps or close to it every round
Scale: Jumping Ring Muscle Ups (no Bar, TRY IT)

1 MU = 1 Pull Up 1 HRPU

1 MU = 2 Ring Rows 2 Dips

** if 50 wb seems like too many scale the number down to get your reps in** The goal is big sets of wbs; you should be hitting 50 wb shots in 2 sets or less

CF 5/09

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Min. Jump Rope Work or Row

Into….

2 Rounds

10m Samson Lunge

10m Inch Worm

10/side Side Plank Rotations w/light DB if possible

:20/arm 1 Arm Push Up Plank or :45 Push Up Plank

Then…..

1:00 Min. Foam Roll Back

:30/side Band Hip Stretch

10 PVC Pass Throughs

10 PVC Front Squats

Strength

Back Squat (3 x 7 @ 70%)

ALL Rounds SAME Weight

If you don’t have 1RM Try to do your Rounds at a Moderate but not too Heavy Weight

Metcon (Time)

For Time…

4 Rounds

75 Double Unders

15 HSPU

7 Squat Clean Thrusters 155/105

Goal: Sub 12:00

Time Cap: 15:00

Keep PRACTICING for those DOUBLES
Today is TOUGH so scale accordingly. No SINGLES on HSPU.

Squat Clean Thrusters are tough so maybe regular thrusters or ask your coach what’s best 🙂

CF 5/08

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Monster Walks w/Band

6 Yoga Push Ups

10 Goblet Squats

:30 Wall Sit

Into….

:30/side Lat Stretch in Child Pose

10 Squat Thor. Rotations

8/side Cossack Squats 5 sec. Tempo Down

10 Empty Bar/PVC High Pulls

10 High Hang Muscle Cleans

Strength

Squat Clean (1 Rep every :30)

12:00 clock

A) 6:00 warm up squat clean to 70%

B) 6:00 work:

1 Rep EVERY :30 sec. for 6 Min. (12 Rounds)

Start at 70% and increase each Round; only if good form and NO MISSES!

For those who don’t have a 1 Rep Max 70% is moderate to heavy depending on form

Don’t go higher than 85%

Metcon

Metcon (Time)

For Time…..

40 Toes to Bar/Knee to Elbow

30 Front Rack Lunge Steps 95/65

20 Bar Muscle Ups

Run 800m

time cap: 18:00

time Goal: sub 13:00

*Shoot to hit Big sets on T2B – scale accordingly if you are unable to hit atleast 3 t2b consecutively

SCALES:

20 bar muscle ups =

a. 20 burpee chest to bar pull ups (or)

b. (if you dont have pull ups) = 20 burpee clean & jerks with same bar as front rack lunges

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