WOD

12/ 06/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

15m Duck Walk

10 KB Sumo Deadlift High Pulls

10 Straight Leg Sit Ups

Mobility

:30/side 90/90 Hip Stretch

:30/side Lizard Pose

10 Goblet DeadBugs

10 TheraBand Back Circles

10 TheraBand ATYs

10 TheraBand Rows

Strength

Forward Sled Drag (3 Sets of 60m Forward Drag)

After each set of Drags

9 Strict Knee to Elbow

3 Sec. down

https://youtu.be/HPZikDifU6o

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 Min. GRINDER

15m SandBag Drag

15 Pull Ups

15 SandBag Thrusters

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

10 Push Up Shoulder Taps

10

Then……

:30/side Scorpion Pose

:30/side Pigeon Pose

10/side Quad Thor. Rotations

10 Banded Pass Throughs

10 Banded Pull Aparts

CORE-FIIT

Metcon (No Measure)

4 Sets

10 Dual KB Front Squats

Tempo – 4 . 1 . X . 2

Rest :30

20 Banded Good Mornings

Tempo – 3 . 0 . X . 1

Rest as needed

Then…..

6 Min. AMRAP

12 DB Push Press

12 Cal. Row

REST :90

5 Min. AMRAP

10 DB Snatch

10 Box Jumps

12/ 05/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

8 MedBall Cleans

8 MedBall Bear Hug Squats

– try to increase pace on run each round

Mobility

:30/side Banded Hamstring Stretch

:30/side Banded Ankle Stretch

10 Slow Cat / Cow

10/side PVC Around the Worlds

15 PVC Sotts Press

Strength

1 and a Quarter BackSquats (4 Sets of 4 Reps)

https://youtu.be/ukhJDU44pyQ
TEMPO – 3.0.X.1

Metcon

Metcon (AMRAP – Rounds and Reps)

12 : 00 Min. AMRAP

30m Dual KB Overhead Carry

15/12 Cal. Row

12 Dual KB Rev. Lunge 53/35

12 Toe to Bar

COREFIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

10 Russian KB Swings

10 Squat Press Outs

Then….

:30/side Scorpion Pose

:30/side Worlds Greatest Stretch Hold

10 Cat / Cow (slow)

10 Banded Pass Throughs

10 Banded Pull Aparts

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

(Super Set Style)

7/arm Seated 1-Arm DB Arnold Press

Tempo – 3.1.X.2

Rest :30

12 Dual DB Bent Over Row

Tempo – 2.1.2.1

Rest as needed

Then….

14:00 Min. AMRAP

10 Cal. Bike

15 KB Sumo Deadlift High Pulls

20 Russian Twist

200m Run

COREFIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Walking Lunge w/Twist

:20-:30 sec. Bar Hang

10 Plank Up / Downs

Then…

:45 sec Straddle Stretch

:30/side Lizard Pose

10/side Quad. Hip Ext.

10/arm 1-Arm DB Upright Rows

CORE-FIIT

Metcon (Time)

3 Rounds

8/leg Dual KB Split Stance Deadlift

Tempo – 3.1.1.1

Rest :30

30m Forward Sled Drag

Tough Heavy weight

Rest as need

Then….

For Time…

4 Rounds

350/300m Row

15 DB Push Press

25 Sit Ups

12/ 04/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

10/arm Banded Plank Pulls

5 Goblet Vertical Jumps

12 Banded Pull Throughs
Banded Plank Pulls —

https://youtu.be/rNFD7RPyyMU

Mobility

1:00/side Bretzel

https://youtu.be/OlT-JIHU5_s

1:00 Min. Straddle Stretch

10/side Squat Thor. Rotations

10/side PVC Front Rack Stretch

Strength

Clean Complex (4 Sets of 1 Complex)

__ CLEAN COMPLEX __

2 Hang Clean Pulls (arms straight)

+

1 Segment Power Clean

+

1 SlowPull Power Clean

Metcon

Metcon (Time)

For Time….

4 Rounds

45 Double Unders

18 Alt. DB Power Snatch 50/35

15 MedBall Sit Ups 20/14

12 Wall Balls 20/14

9 Deadlifts 185/145

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