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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