WOD

10/ 10/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

6/arm KB Strict Press

8 KB Rack Cyclist Squats

20 Wall Psoas March (10/leg) – Slow and Controlled

Mobility

:30/side 90/90 Stretch

:30/side lizard Pose

10/side Squat Thor. Rotations

10 Goblet Good Mornings

10/side Goblet Cossack Squats

Strength

Tempo Back Squat (1 + 1 Reps Every 3:00 for 4 Sets)

Tempo – 2 . 0 . X . 1

Build Up Each Round

Metcon

Metcon (4 Rounds for calories)

**Aerobic Work**

4 Rounds

Row

:50 sec. @ 95%

rest walk 1:10 Min.

After 4 Rounds….

5:00 Min.

Run Max Meters

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

15m Quad Crawl

10/side Plank Hip Rocks

10 Scap Pull Ups

Then….

:30/side Pec Stretch

:30/side Lat Stretch

10 Slow Prone Angels

10 Theraband Back Circles

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets

8 DB Bench Press

Tempo – 3.0.X.1

Rest :30

5 Strict Chin Ups

Rest As Needed

Then…..

12 Min. AMRAP

12 DB Deadlifts

12 Burpees

12 Toe to Bar

10/ 09/ 2019

CrossFit Steed – Steed Strength & Conditioning

Mobility

400m Run

Then….

1:00 Min. Foam Roll Back

:30/side Banded Hip Stretch

:30/side Banded Ankle Distraction

:30/side Lat Stretch

10/side Squat Thor. Rot.

10/side Wrist Stretch on Floor

Warm-up

Warm-up (No Measure)

Barbell Prep

**Mike Burgener Warm Up**

3 Rounds

3 Down & Up

3 High Pulls

3 Muscle Snatch

3 OH Squats

3 Snatch Balance (1/4 Squat)

3 Snatch Balance (Full Squat)

3 Hang Power Snatch

Strength

Snatch Complex (1 Complex Every Min. On Min. For 5 Sets)

Snatch Complex

2 Snatch High Pulls

+

1 Power Snatch

Metcon

Metcon (Time)

For Time

2 Rounds

30/25 Cal Assault Bike

20 KBS 70/53

10 Toes to Bar

30/25 Cal Row

20 Wall Ball 20/14

10 Toes to Bar

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

400m Run

Into….

3 Rounds

10/leg 1-Leg Glute Bridge Ext.

10 Squat Jumps w/2 sec. Pause in Bottom of Squat

Then….

:30/side banded Hamstring

:30/side Lizard Pose

10 DeadBug w/KB

10 KB Good Mornings

15 Banded Scap Pulls

CORE-FIIT

Metcon (AMRAP – Rounds and Reps)

4 Sets (Super-Set Style)

8 Double KB Front Squats

Tempo – 3 . 1 . X . 2

– Make the Weight Tough

– Place MiniBand Around Knees

Rest :30

50m Sled Drag Heavy

-Build those Legs

Rest As Needed

Then….

6 Min. AMRAP

30 Alt. DB Snatch

40 Double Unders

Rest 1:30

6 Min AMRAP

5 Pull Ups

10 Push Ups

15 Goblet Squats

10/ 08/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

12 Russian KB swings

:20 sec Handstand Hold

10 Plank Up/Downs

Mobility

1:00 Min. Straddle Stretch

:30/side Pigeon Pose

:30/side Couch Stretch

10 Slow Cat Cow

10 Banded Pull Aparts

15 Banded Goos Mornings

Strength

Banded Deadlift (4 Sets of 1 + 1 + 1)

Keep Reps at 55 – 65% of 1 RM

:15 sec. Rest Between Reps

Rest as Needed Between Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 Min. AMRAP

8 Dual KB Deadlifts 70/53

30m Farmers Walk 70/53

10 Burpees

:90 Sec. Rest

7:00 Min. AMRAP

3 Wall Walks

6 Dual KB Sit Ups

12 Dual DB Box Step Ups 50/35

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets of

6/arm LandMine Press (standing)

:20/side Side Plank

10 MedBall Cleans (or Bear Hug Squats)

Then….

:30/side Banded Lat Stretch

:30/side Banded Front Rack Stretch

10 Banded Scap Pulls

10 PVC Pass Throughs

10 PVC Cuban Press

CORE-FIIT

Metcon (No Measure)

4 Sets

8/arm Seated 1-Arm DB Arnold Press

Tempo – 3.0.X.0

Rest :30

12/arm 1-Arm Ring Rows

Tempo – 2.1.1.1

Rest As Needed

Then…..

For Time….

Buy In- 800m Run

Then….

15 – 12 – 9 – 6 – 3

Wall Balls

Toe 2 Bar

Russian KB Swings

Cash Out- 50 AbMat Sit Ups

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