WOD

04 / 18 / 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

8 Half Kneeling DB Press/arm

10 Overhead Squats

(add intensity each round startinig with pvc, then band then empty barbell ohs)

Mobility

Warm-up (No Measure)

The Jobes –

10 bentover row jobes

10 thumb up / thumb down

10 90/90 + 10 shoulder press

10 straight arm raises (side, 45 deg, strait)

Strength

Overhead Squat (Find a 2 Rep Max)

Build Up slowly

– Make sure the elbows don’t bend OH

Metcon

Metcon (AMRAP – Rounds and Reps)

24:00 Min. AMRAP

4 Wall Walks

45m Farmers Walks 70/53

2 Turkish Get Up R 70/53

2 Turksih Get Up L 70/53

15 Toes to bar/Rings
* Try to use the same weight for every movement *

-scales-

WW- Inch-Worm + 2 push ups

T2B – Hanging Knee Raises

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walks (band) Forward & Backward

10/arm Shoulder Taps w/pause

10 Russian KB Swings

Then…

1:00 Min Standing Straddle Stretch

:30 1/2 Split Stretch

10 Down Dog Into Seal Pose

CORE-FIIT

Metcon (No Measure)

4 Rounds

10-15 Double KB Deadlift

Slow on the way Down / Explode Up

Rest :45

1:00 Min. Weighted Plank

Rest :90

-try to increase in weight each round

Then……

For Time

18 – 15 – 12 – 9 – 6 – 3

Cal. Row

Hand Release Push Ups

Rest 1:30

4 – 6 – 8 – 10 – 12 – 14

Plate Ground to OverHead

Ring Rows

-Core Challenge-

Every 2:00 Min. 15 MedBall Sit Ups

04 / 17 / 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6:00 Min. Flow

20m/arm Bottoms Up KB 1-Arm Carry(front rack)

15 Band Resisted Glute Bridges
-smooth throughout while maintaining solid positions

-shoulders down and back in carry

-focus on firing your hips(glutes) in the Bridges

Mobility

Warm-up (No Measure)

15m staggered step toe touch – alternating legs

15m toy soldier march

15 banded good mornings

30 sec banded hamstring stretch ea side

15 dynamic straddle stretch with 1 sec pause in pancake

30 sec half split (every wk try to split further)

Strength

Clean Grip Deadlift (Find a 3 Rep Max. )

https://www.catalystathletics.com/exercise/176/Clean-Deadlift/

The Clean DL is executed in a controlled speed and is set up with your clean starting position and with a double overhand (clean) grip. initiate by pushing with the feet against the floor keeping your weight shifted more toward your heels.

At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.
15:00 Min. clock

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Push Hard to Get it Done

-Scales-

Deadlift – 55% or Less – No Turtle Shell Backs

Pike HSPU or Pyramid HSPU

DB Z-Press

-make sure we achieve full range of motion

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

15m Quad Crawl

8/arm 1-arm DB High Pull

:20/side Star Plank

8 Light DB Curl & Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

4 Rounds

10-15 DB Bench Press

Slow Down – Explode Up

Rest :45

20 Ring Rows

Rest :90

Then…….

14:00 AMRAP

2 rope climb

10 DB Thrusters

10 Cal. Row

12 Med Ball Sit Ups

04 / 16 / 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

-2 Sets-

1:00 min. Max Handstand Hold (nose to wall)

Single Arm Active Bar Hang Max R / L
Accumulate the 1:00 Min. If unable to go unbroken

-Scale –

Double Arm Hang

Mobility

Warm-up (No Measure)

theraband:

10 internal/external

10 backward circles

10 backward rows

10 ATY’s

miniband handcuffs:

10 elbows at sides & 10 Overhead

Strength

Push Jerk (Find 1 Rep Max)

In 8-10:00 Min. Build to a Heavy 1 Rep Strict Press

Then…. In the Remaining time Find a 1 Rep Max in Push Jerk

18:00 Min. Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

2 rope climb

8 single arm DB strict press (4 ea arm) 50/35

4 Strict Pull Ups

8 KB Snatch 53/35
-scales-

RC- 4 Floor to Standing

PU – Tough Banded PU or Ring Rows

NO JUMPING PULL UPS

04 / 15 / 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

30sec Single Leg Plank

(15sec with Right foot eleavted, 15sec with Left foot elevated)

30sec Static Banded Glute Bridge – Red or Purple
Focus on Glute and Core Activation

Mobility

Warm-up (No Measure)

:45 sec. Straddle Stretch w/Rig

:30/side 90/90 Hip Stretch

:30/side 1/2 Split Hamstring Stretch

10 Slow Cat/Cow

10/side Goblet Split Squats

Strength

Back Squat (Find a 1 Rep Max)

18:00 Min. Clock

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 Min. AMRAP

10 Toe to Ring/Bar

10 Wall Balls 20#/14#

30 Double Unders

Rest 1:30

6:00 Min. AMRAP

10 DB Snatch 50#/35#

10 Box Jump Step Down 24″/20″

100m Run
-Scales-

T2Ring or Bar-Hanging Knee Raises

DU- 50 Singles

Box Jumps -Goblet Squats

Perform this for best possible score. Utilize what you have learned about pacing

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