WOD

CORE-FIIT 6/18

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

7/side Worlds Greatest Rotations

10 Table Top extensions

7/arm Theraband Rotations

:30 sec. WallSit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min. AMRAP

50 Wall Balls

40 Cal. Row

30 Burpees

20 Pull Ups/ 25 Ring Rows

150 Singles

CF 6/18

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

10 Min. For Quality

10m Backwards Quad Crawl

10 Glute Bridge Extentions

:20 sec. Top of Pull Up/Ring Row Hold

5 Squat Jumps

Into…..

10/side Child Pose Thor. Extentions

:30sec. 90/90 Hip Stretch Hold

5/side 90/90 Hip Stretch

10 Empty Bar Good Morning

Strength

BOX SQUAT (6 x 2 @ 80%+)

https://www.youtube.com/watch?v=D9UHe98-iWw
Only go up if athlete is able to maintain speed in both reps

Keep same box height as last week

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min. AMRAP

8 HandStand Push Ups

10 Alternating Pistols

12 Pull Ups

Goal – 11+ Rounds
Multiple scales for today. Try to pick a tough scale but something sustainable throughout entire AMRAP

06/17/2018

CrossFit Steed – Functional Strength Training

Warm-up

3 Sets – Move slowly and with intention through all of the following movements.

8 Quadruped Hip Extensions

20sec Glute Bridge

rest 15sec

2 Wall Walks

10 Empty Barbell Good Mornings

rest 60sec

Functional Strength Training

A) Back Squat

32X1; 3,3,3,2,2 rest 2-3mins (strict tempo – build slightly from last week’s loads)

B1) RNT Split Squat

20X1; 4-6/leg; rest 60sec x 4 sets (Kettlebell loaded in Front Rack)

B2) Strict Chest to Bar Pull-Up

21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

C1) Single Arm Cross Body Romanian Deadlift

(Set up dumbbell in front of opposite foot and reach down across your body to lift it for each rep) 3111; 6-8/arm; rest 60sec x 3 sets

C2) Seated Arnold Press Dual Dumbell

3111; 6-8reps; rest 60sec x 3 sets

Metcon

D) 11mins Continuous Grind

30m Reverse Sled Drag

30sec Ring Plank (externally rotate your arms)

5 Renegade Rows

10 GHD Sit Ups

30m 2-arm Dumbbell Overhead Carry (choose a moderate weight for you)

*Sustain for the whole 11mins. Start slow and build your pace as you go if you feel good.

CF 6/16

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

10/arm Landmine Press

:20/side Star / Side Plank

8/arm 1-Arm Russian KG Swings

:30/side Pec Smash

10 Prone Angel w/Rotations

15/arm Theraband Back Circles

10/arm Therband OH Press

Strength

Bench Press (5 x 5 @ 80% (2RM))

Close Grip if Possible

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

5 Rounds

15 KB Swings 70/53

Run 200m w/ MedBall

15 Synchornized Push Ups

Goal – Sub 13:00
Everything done together at the same time.

Switch MB every 100m

06/15/2018

CrossFit Steed – Functional Strength Training

Warm-up

EMOM x 12mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs

3rd – Row 30sec (increase pace each minute from easy to tough)

Functional Strength Training

A) Segmented Clean Deadlift

3131; 2,2,2,2,2 rest 2-3mins between sets (make all sets this week TOUGH but hold great positions)

B) Deadlift From Blocks

(Set up blocks or a power rack/J-cup so that the bar rests just below the knee); 3,3,3,3,3 rest 2-3mins

Metcon

C) 5 Sets – Increase effort

10 Sumo Deadlift High Pull(75/55)

rest 15sec

20 Russian Twists (20/14lbs)

rest 15sec

5 Box Jump Overs (choose a tough height – touch top of box on the way over)

rest 15sec

Row 18/15 Calories (your pace each set)

rest 90sec

CORE-FIIT 6/15

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

7 Min. AMRAP

100m Run

100 Singles

150m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min. AMRAP

w/ a Partner

200 MedBall SLAMS Side to Side

160 KB Swings

120 Box Jumps

80 Burpees

40 MedBall Cleans

20 Ring Rows

1:00 Min. Plank Together

**Split Work 50/50 **

Only 1 Athlete working at a time, other Athlete Rest
If Solo do 1/2 the Reps (100,80,60,40,20,10)

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