WOD

06/ 21/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

150m Row

:20-:30 sec. Handstand Hold

10 Yoga Push Ups

Mobility

Warm-up (No Measure)

:30/side Lizard Pose

:30/side Scorpion Pose

10/side Squat Thor. Rotations

10 Side & Frontal Raises w/Small Plates

Skill Work

The Beat Swing (15 : 00 Min. Clock)

The Beat Swing or Kip Swing

– understand the connection between shoulders & hips

– the swing should always be in control

– active Shoulders is a MUST
https://youtu.be/x6pey96d3Zw

After each attempt on the pull up bar, each athlete will hold a handstand in the hollow Body for :30-:60 sec.

Metcon

Metcon (No Measure)

15 : 00 Min. GRINDER

30m Double KB OH Carry

10 Sandbag Deadlift

8 Sandbag Hang Cleans

6 Sandbag Front Squats

30m Rev. Sled Drag HEAVY

06/ 20/ 2019

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4:00 Min. Foam Roll

– Back / Quads / Hammys

Then….

2 Sets

15m/side Lat. Banded Walks

:20/side Star/Side Plank

15 Dynamic Straddle Stretch w/pause

Warm-up

Warm-up (No Measure)

Empty Bar / PVC Snatch Warm Up

2-3 Sets

5 Segment Snatch Deadlift

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 Overhead Squats

5 Hang Power Snatch

Strength

Hang Power Snatch (Reps – 3, 3, 2, 2)

Hang position is above the knee

Try to build Up Each Round

Metcon

Metcon (AMRAP – Reps)

9 : 00 Min. AMRAP

*Climb The Ladder*

5 – 10 – 15 – 20 – 25 …… 50

Box Jumps 24″/20″

Wall Balls 20/14

CORE – FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

35 Jump Rope

10 Scap Push Ups on forearm

10 Squat Press Outs

CORE-FIIT

Metcon (No Measure)

4 Sets

8/arm 1-arm DB Bench

Tempo – 3.0.X.0

Rest :30

:30-:45 sec. L-Sit Hang

Rest :90

Then…..

15 Min. AMRAP

15 Cal. Row

15 DB Thrusters

15 AbMat Sit Ups

06/ 19/ 2019

CrossFit Steed – Steed Strength & Conditioning

Mobility

Warm-up (No Measure)

4 : 00 Min. Foam Roll

– Back / Lats

– Hamstrings & Quads

– Calves if you have time

Then….

15/leg Leg Swings forward & backward

10/side Slow Cossack Squats

10/side Worlds Greatest Stretch Rotations

10 Boot Straps Slow

10/side Quad. Thor. Rot. On ForeArm

10 Arm Circles Small & Big

10 PVC Pass Throughs

10 PVC Cuban Press

Warm-up

Warm-up (No Measure)

– Barbell Warm Up –

2 – 3 Sets (empty bar or PVC)

5 Segment Clean Deadlift (3 Pauses up & down)

5 Hang High Pulls ( 1 sec. pause in Ext.)

5 Hang Muscle Clean into Front Squat

5 Hang Power Cleans (2 sec. pause in catch)

5 Hang Squat Cleans
Focus on solid positions in the pauses

Work on fast rotation of elbows and speed under the bar

Strength

Hang Clean (Reps – 3, 3, 2, 2)

– Low Hang Squat Cleans –

Hang is Below Knee

If you want to work percentages build up to 70-80% of Max Squat Clean

Metcon

Metcon (Time)

For Time….

15 – 12 – 9 – 6 – 3

Power Cleans 115/75

Bar Facing Burpees
Push to GO FAST!!!

Let’s lean into this one and push hard!!!

Give it 100%

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

12 OH Walking Lunges w/Plate

10/leg 1-Leg glute Bridge Ext.

8/arm 1-arm High Pulls

CORE-FIIT

Metcon (No Measure)

4 Sets

6-8/leg Double DB 1-Leg RDL

TEMPO – 3.1.2.1

Rest :30

:30 sec. Max Ring Rows

Rest :90-2:00

Then….

For Time

30 – 20 – 10

DB Push Press

Toe to Bar

10 – 20 – 30

DB Snatch (Alternating)

Goblet Squats

** Every 2:00 do 12 Lemon Squeeze**

06/ 18/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

3/arm 1-Arm Turkish Sit Ups

20m Double KB FR Carry

5/arm SeaSaw KB Press

Mobility

Warm-up (No Measure)

:30 sec. Puppy Dog Pose w/Hand on Bench

:30/side Scorpion Pose

:30/side Banded Lat Stretch

10/Arm TheraBand Int/Ext Rotations

10/Arm TheraBand Back Circles

10 TheraBand ATYs

10 TheraBand Rows

Strength

Jerk Skill Complex (1 Rep Every 2:00 Min. For 5 Sets)

– Jerk Complex –

1 Pause Power Jerk (Pause in Dip & Catch)

+

2 Power Jerks

+

1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

400m Run

10 Hand Release Push Ups

10 Ring Dips

200m Run

8 Ring Push Ups

8 Handstand Push Ups
Every 200m Run = 1 Rep

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