WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Mountain Climbers

15 Banded Pull Aparts

:30 sec. Plank

10/Arm Shoulder Taps

Into….

1:00 Child Pose

:30/side Pec Stretch

10/side Quad. Thor. Rotations

Metcon

Metcon (Time)

4 Rounds

10 DB Seated Arnold Press

Rest :45

15 Ring Rows w/Pause at Top

Rest :45

Into….

For Time ……

30m Double KB Front Rack Carry

30 Wall Balls

30 Double DB Deadlifts

600m Row

30 DB Deadlifts

30 Wall Balls

60m Double KB Front Rack Carry

02/19/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

7:00 flow-

Shoulder Positional Holds + Walk/Crawl Variations + Core

40-45sec Wall Facing Handstand (bring hands directly under shoulder)

45-60sec Passive Ring Hang

10m Lateral Duck Walk/side

10 Weighted hollow body rocks

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Shoulder Press (43322)

16:00 clock

tempo 20X2;

reps: 4,3,3,2,2

try ti increase load from last week

Tempo is most important

Metcon (Time)

FOR TIME:

30m sled forward drag – HEAVY

60 wb 20/14

20 dual kb/db Deadlift 70/50

Row 800m

20 dual kb/db Deadlift 70/50

60 wb 20/14

30m sled reverse drag – HEAVY

pair up 2 athletes to use the same weight on the sled. Stagger 1/2 the class to start when the 1st athlete finishes their first sled push and moves onto wall balls.

(the athlete that is better at wallballs should start first)
athletes may choose to use sandbags or sleds for the drags

*if you choose to run it is 600m instead of row

time goal:

sub 15:00

cap: 19:00

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Jump Rope

15m Tin Man MArch

10 Squat Press Outs

5 Yoga Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

8/leg Double KB Step- Ups

Rest :30

20 Banded Glute Bridge

Rest :90

Into….

12 Min. AMRAP

15m Quad Crawl

10 Cal. Row

15 Push-Ups

12 Rev. Lunges

15 Leg Lifts

02/18/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets – Glute Activation

20sec Static Single Leg Glute Bridge/side

20sec Side Star Plank/side

30sec – 90 Degree KB Front Rack Squat Hold w/ Pulse (meaning move up and down through 2″ range of motion)

Mobility

20 cosack squats (10 ea side) – 2 sec pause in bottom

:30 lizard pose into :30 worlds greatest stretch R

:30 lizard pose into :30 worlds greatest stretch L

:30 tall pigeon into :30 pigeon lay chest to knee

20 alternating scorpions – 10 ea side

10 cat/cow with 3 sec hold in each position

Back Squat (22222)

tempo 33X1;

reps: 2,2,2,2,2

TOUGH SETS – go heavier than last week

*18:00 clock

8:00 to warm to waorking weight

10:00 to hit 5 tough sets of 2

Metcon (AMRAP – Rounds and Reps)

15:00 amrap – goal to maintain consistent effort

Row 12/9 cal

15m quadriped crawl

10 DB Reverse Lunges 35/20

Row 12/9 Cals

10 Hand Release Push ups

15m Death March 35/20 lb Dumbbells in Hands

02/17/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

weakness warm up – ROW:

4:30 clock – row flush + hip explos

1:00 at damper 4

1:00 at damper 6

1:00 at damper 8

1:00 at damper 10

:30 unbroken russian kb swings (moderate)

*foccus on hip explosion and butt squeeze through all swings

Mobility

pec focussed mobility

– scorpion pose 1:00 each side

– pec stretch on rig :30 each side

– 15 red band pull aparts with 2 sec pause in full extension moving past the chest)

– 15 internal / external rotations therabnad

ACCESSORY WORK

A1) seated good morning

2121; 6-8reps; rest 45sec x 3

A2) ring pushups

2020 AMRAP

as soon as tempo is lost the set is over, rest 45 sec

B1) Dual KB front rack cossack squat

21X1 tempo

6 each leg

B2) seated sled drag face pull

10m, rest 90 sec

C1) low incline close grip bench

22X1; 3,3,3; rest 20sec

*place a 6″ riser under the head side of bench to create low incline

C2) alternating dumbbell bench press (top down)

20×0; 6-8 reps per arm; rest 2:30

*same angle bench as C1

Static back – 5:00 https://youtu.be/p39wGYE_kJk

02/16/2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

5:00 flow

10m inch worm to push up into down dog

hold down dog (get head through shoulders) for 5 seconds

10 hollow body rocks directly into 20 second hollow body hold

15 second active bar hang (RETRACT YOUR SCAPS!)

Mobility

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Turkish Get Up

15:00 teach turkish get up

teach each stage of the TGU & then give them a few minutes to practice reps of that with each arm while figuring out what weight they will use for the wod

a. the CORRECT turkish sit up

b. sit up plus hip extension and leg through

c. stand up engaging your glutes

d. the negative (lunge with kb locked out OH)

e. get back to seated position

f. transition to other arm

Metcon (AMRAP – Rounds and Reps)

partner wod (A&B work at same time)

22:00 AMRAP

partner A:

4 turkish get ups (2 ea arm)

8 burpee chest to bar pull ups

12 dual DB Burpee Box Step Ups 20/16″ (50/35lbs)

50m DB bear crawl

partner B:

50m double unders

12 wall balls 20/14

8 burpee toes to rings

4 rope climbs

max wall sit hold with medball OH until partner finishes and is ready to switch

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