WOD

CF 5/21

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

200m Run/Row

Into…

2 Rounds

15m Bear Crawl

15m Lunge & Reach

10 Yoga Push-Ups or Downward Dog into Sh. Taps

8/leg Single-Leg Glute Bridge

Then…

:30 sec Foam Roll Upper Back w/Arms OH

10/side Child Pose Thor. Rotations

5/side 90/90 Hip Stretch (5 Push Down/5 Lift Leg)

10 empty Bar Good Mornings

Strength

Deadlift (4 x 4 Zero Bounce)

80 – 90% of 1 Rep Max

Touch N Go

No Mix Grip

Metcon

Metcon (6 Rounds for reps)

EMOM for 30:00

Alternating Movements after EACH Minute

1: 10 Burpees to 6″ Target

2: 12 CTB Pull Ups

3: 15/12 Calorie Row

4: 12 Box Jump Overs 24/20

5: Run 200m

Goal: To Finish each Round with :20 sec. left on the Clock
This EMOM is long so it’s going to get tough. Scale the reps down if you feel like you will NOT finish with at least 10 seconds rest.

CORE-FIIT 5/21

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

10 PVC Pass Throughs

7/side Pause Cossack Squats

8 Yoga Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

3 Wall Walks

12 KB Deadlifts

12 Box Jump Overs

Rest 2:00

10 Min. EMOM

1. 12 Sit Ups

2. 20 Mason Twist

3. :30 Plank

4. 12 Lemon Squeeze

5. 10 Superman Extensions

5/19 cf

CrossFit Steed – CrossFit

Warm-up

3 Rounds

10 bent over PVC pass throughs

3 Wall Walks (hold 5sec at top of each rep) or 3 inchworms w/push up shoulder taps 3 second pause after each tap

12 Banded External Rotation/arm (20X1)

into…

30 second Worlds Greatest Stretch each side

30 second Downward dog w/ankle reach each side

30 second calf stretch on rig each side

Strength

Split Jerk (1,1,1,1,1,1,1)

increase weight each set; only if the prior rep is perfect – NO MISSES

don’t exceed 85%

Metcon

SIDEKICK SATURDAYS

Metcon (Time)

Teams of 2

Run 2 miles (1 mile each)

Alternating 400m Runs – relay race style; “you go, I go”

*RULE*

partner that isnt running: accumulate max time HS hold against wall (then switch)

*SCORING*

your score = how long you individually accumulate holding the HS

GOAL – push the pace on the run, go harder then your typical 1 mile pace because you are breaking it down into 4 segments – faster you go saves your partner from holding hs longer!

note

2 miles = 8 400m runs;

Rx+

perform 1.5 miles in runs

max distance HSW in the 1:1 run time in between 400 m runs

5/17 CF

CrossFit Steed – CrossFit

Warm-up

3 Sets Warm up

10 Banded Hip Thrust (1sec pause at top)

4 Single arm KB/DB OHS/arm 30X0

5 Ring Row (3030 tempo)

Into…

30 Second foam roll lats

Theraband High pulls w/external rotation x10

30 second half split hamstring stretch each side

Strength

Snatch (1,1,1,1,1,1,1,1,1,1,1,1)

15:00 clock

9:00 warm up to 75% snatch

6:00 work

Complete 1 rep every 30 seconds for 6:00 (12 total reps)

working from 75-80%

*key is no missed reps & perfect form!

Metcon

Metcon (Time)

time goal: sub 9:00 (sub 3:0 for each working round including rest)

time cap: 14:00

3 Rounds for time:

Rx weight 95/65:

12 Hang Power Snatch

12 Push Press

12 Bar hop Burpees

Rest 1:00 between rounds

*snatch should be challenging but doable weight, it should not take more then 2 sets to complete the 12 total reps

Rx+

weight = 115/75

bar face burpees

5/16 CF

CrossFit Steed – CrossFit

Warm-up

EMOM x 6

1st – 12 Windshield Wipers (6/side) https://youtu.be/WUU0MVoszJc

2nd – Run 100m (take no more than 30sec)

3rd – 30sec Goblet Wall Sit (with pulse) https://youtu.be/S1oyqRUU7qU

30 second couch stretch each side

30 second pigeon pose each side

Childs pose w/lat stretch(hold 10 seconds at center,left,righ)

Strength

Back Squat (2,2,2,2,2)

22:00

5×2 @ 90+%

Metcon

Metcon (Time)

time goal: sub 16:00

time cap: 20:00

for time:

50-35-20

Wallballs 20/14lbs

Push Ups

Run 400m after each set of Push Ups

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

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