WOD

12/06/2018

CrossFit Steed – CrossFit

Warm-up

“Thacker Snatch warm up” with PVC

Mobility

5 minute flow…

5 PVC Cuban press

5 Table top extensions w/3 second pause at the top

30 second Hollow body hold

Snatch Complex (11111)

1 Snatch Lift Off (pause 2sec at knee)

1 Snatch High Pull (slow 3sec pull to knees before speed)

1 Power Snatch (slow 3sec pull to knees before speed)

1 Power Snatch
rest 2mins x 5 sets (work between 65-75% of 1RM Power Snatch)

*5 minutes to work up to starting weight.

** If you dont have a 1 RM athlete will start with empty barbell and work up to a weight based on coaches approval

Strength-Con

C1) KB Front Rack Step Up

1010; 6/leg; rest 60sec x 3 sets

*front leg does all the work – box height at or below knee stay light to moderate.

C2) Barbell Good Morning

2111; 6,6,6; rest 60sec(1st working set MUST be empty bar…build slowly and stay light to moderate)

12/05/2018

CrossFit Steed – CrossFit

Warm-up

Every 3 mins x 3 sets

Row 12/10 Cals

10 Wall Balls

15sec Wall Facing Handstand Hold(30 second plank)

Overhead Squat (33333)

4441; 3,3,3,3,3; rest as needed

(Strict Tempo is a must – these are 12sec squats each)

Metcon (No Measure)

3-4 Sets

Run 100m

10 Overhead Squats

Run 100m

rest 60sec

Row 10/8 Cals

6 Single arm KB Thruster R

6 Single arm KB Thruster L

Row 10/8 Cals

rest walk :90 seconds

*choose a load that you can maintain good positions on the OHS and KB thrusters

*If partnering up…Partner A starts on Run,Overhead squats,Run. Partner B starts on Row,Thrusters,Row.

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

400m Run

Into….

3 Rounds

12 Ball Slams

10 Cat/Cow

30m Double KB/DB OH Carry

Metcon (Time)

Every :90 sec. for 6 Rounds

10 Wall Balls

10 Pull Ups/15 Ring Rows

Rest 3:00 Min.

For Time….

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

KB Swings (American)

Toe to Bar/ Knee Raises

*After Each Round 2 Wall Walks* 😁

12/05/2018

CrossFit Steed – Functional Strength Training

Warm-up

Every 3 mins x 3 sets

Row 12/10 Cals

10 Wall Balls

15sec Wall Facing Handstand Hold(30 second plank)

Overhead Squat (33333)

4441; 3,3,3,3,3; rest as needed

(Strict Tempo is a must – these are 12sec squats each)

Metcon (No Measure)

3-4 Sets

Run 100m

10 Overhead Squats

Run 100m

rest 60sec

Row 10/8 Cals

6 Single arm KB Thruster R

6 Single arm KB Thruster L

Row 10/8 Cals

rest walk :90 seconds

*choose a load that you can maintain good positions on the OHS and KB thrusters

*If partnering up…Partner A starts on Run,Overhead squats,Run. Partner B starts on Row,Thrusters,Row.

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

10 Banded Monster Walks (Forward & Backward)

8/arm 1-arm DB High Pulls

5 Squat Jump into Knee Tuck

Into..

10 Dynamic Straddle Stretch

10/side Samson Lunges

10 Banded Pull Aparts

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

10 DB Push Press

15/12 Ring Rows

10 Burpee Box Jump or High Jump

REST 3:00 Min.

10 Min. EMOM (alternating)

A. 20 Russian Twist

B. :30-:45 sec. ForeArm Plank

12/04/2018

CrossFit Steed – CrossFit

Warm-up

3 Sets

10 Tall Kneeling KB/DB Push Press (alternating one arm at a time – 5/arm light weight)

10 KB Russian twists(5/each side)

Mobility

Thera Band “ATY” complex

10 reps( at each position)

Push Jerk (5555)

(Touch and go reps at shoulder); pause 1sec OH for each rep; rest 90sec

*5 minutes to warm up to starting weight.

** Strating weight should not exceed 50% of 1 RM max. Last set should not exceed 75% of 1 RM

***Touch and go.

Metcon (Time)

3 Rounds for Time

35 Double Unders/70 single unders

8 Single Arm KB/DB Clean and Push Press/arm

20 abmat sit ups

8 Dual KB/DB Deadlift (heavier than clean and press)

10 Hand Release Push Ups

*15 minute time cap

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