CrossFit Steed – Core-Fiit


Warm-up (No Measure)

3:00 Min. Row


2 Rounds

10m Monster Walks Forward/Backward

10 Band Pull Aparts

:30 Handstand Hold

:20 Active Bar Hang


Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1

KB Deadlift

Hand Release Push Ups

DB Hang Clean & Jerks

Right Into….

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10


Ring Rows

Lemon Squeeze

**After each Round including the last Round 10 Knee to Elbow**

CF 6/11

CrossFit Steed – CrossFit


Warm-up (No Measure)

3 Rounds

10m/side Lateral Band Walk

7/arm 1-Arm High Pull

7/leg 1-Leg Box Jump or High Jump

7 Pause Goblet Squats


:30/side Foam Roll Glutes & Quads

:30/side Worlds Greatest Stretch Hold

8/arm PVC Arm Rotations

10 PVC Front Squats


BOX SQUAT (10 x 2 @ 50 – 60%)


ONLY :30 – :60 sec. REST between Rounds


Metcon (Time)

For Time……

12 – 9 – 6

Power Cleans 135/95

Box Jump Overs 24/20

Pull Ups

Goal – Sub 4:00 Min.
Try to push to go fast BUT don’t break down.

For a challenge do Chest to Bar PU


CrossFit Steed – Functional Strength Training


3 Sets – Build load with each set of weighted movements. Emphasis on stability. Stay in control.

6-8/arm Half Kneeling Landmine Press (2111 tempo)

rest 30sec

10 Side Planks Clamshell/side

rest 30sec

10 Single Arm DB Powell Raise/arm

rest 60sec(scale with light plates)

Functional Strength Training

A1) Glute Bridge Dumbbell Bench Press

30X0; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 45sec

A2) Prone Dumbell Row

21X1; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 90sec

B1) Box Step Up

(Dumbbells loaded at your sides) 10-12 Alternating Reps; 20″; rest 30sec x 3

B2) False Grip Ring Row

2011; 6-10reps; rest 30sec x 3 sets

B3) Weighted Plank

45-60sec unbroken (plate loaded on your back); rest 60sec x 3


C) 3 Sets Not for Time

60sec Wall Sit

AMRAP Sit Ups in 30sec

10 Alternating DB Muscle Snatch

rest as needed between sets

*Pushing you a bit more this week. Long wall sits. Try for the full time unbroken.

CF 6/09

CrossFit Steed – CrossFit


Warm-up (No Measure)

Partner Warm – Up

2 Rounds

30m Wheel Barrel Walk(switch 15m)

10 Synchronized Squat Jumps

12 Push Up Claps

100m Run


:30 Foam Roll Upper Back

:30/side LaCrosse Ball Pec Smash

15/arm Therback Backward Circles

10/arm DB Glute Bridge Floor Press


Bench Press (Find your 2 Rep Max)

Make sure you use a spotter.


Metcon (Time)


Partner Helen

3 Rounds

400m Run Together

42 KB Swings 53/35

24 Pull Ups

Split the Reps 50/50
Break up the reps however you see fit


CrossFit Steed – Functional Strength Training


3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.

Row 400m/350m

30 Mountain Climbers (15/side)

2 Turkish Get Ups/arm

Functional Strength Training

A1) Kang Squat

3111; 3-4reps; rest 60sec x 3

A2) Barbell Glute Bridge

1112; 8-10reps; rest 60sec x 3

B) Back Squat

30X0; 1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 3mins between sets (build weight with each set)

C1) RNT Reverse Lunges

(DB Loaded at sides) 30X1; 5-6/leg x 2; 3-5/leg x 2; rest 60sec (go heavier this week than week 1)

C2) Strict Toes to Rings

2110; 6-10reps; rest 60sec x 4

C3) Hollow Body Hold

30-60sec; rest 90sec x 4


CrossFit Steed – Core-Fiit


Warm-up (No Measure)

3 Rounds

10 Monster Walks Forward

10 Monster Walks Backward

5 Squat Thrusts

100m Run


Metcon (AMRAP – Reps)

10 Min. EMOM

1. Burpees

2. Hang DB Clean

3. Sit Ups

4. DB Lunge Pass Throughs

5. Rest

10 Min. EMOM

1. Jump Rope

2. Box Jumps

3. Push Ups

4. Russian Twists into Press

5. Rest

In the Final Minute of the Workout DO NOT REST. RUN 200m.

No Rest in between EMOMs

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