WOD

CORE – FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Row

Into..

2 Rounds

15m/side Lat. Band Walks (band around ankles)

15m Soldier March

15m Walking Lunge w/Twist

15m InchWorm

15m Quad Crawl

10 Goblet Squats

Then….

:30/side Banded Couch Stretch

:30/side Banded Hamstring

10 Squat Thor. Rotations

10 Banded Pass Throughs

10 Banded Pull Aparts

CORE-FIIT

Metcon (No Measure)

3 Sets

8/arm 1-Arm DB Bench Press

– Incline if possible

Tempo – 3.0.1.1

Rest :30

12 DB Complex

1 DB Deadlift + 1 DB Bent Over Row

– Controlled & deliberate

Rest :30

20m Rev. Sled Drag TOUGH

Rest :90

Then….

10 Min. AMRAP

10 Ball Slams use slam balls

15 Knee to Elbow

10 DB Hang Clean & Push Press

CORE BONUS

50 Sit Ups

50 Russian Twist

– use weight if possible

08/ 21/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6 : 00 Min. Flow Pace

8 /arm 1/2 kneeling KB upside down press @ 3111

:30/side KB rack split stance iso.

Mobility

TheraBand:

10/10 internal/external rotation ea arm

10/arm back circles

10 face pulls with 2 sec pause

10 ATY’s

30 sec / sidepeck stretch on rig

Rotator Cuff work with mini plates

https://www.youtube.com/watch?v=aPO1I_V6WmI

10 front shoulder raise (palms facing down)

10 side shoulder raises – palms face down

10 db pushbacks – palms facing behind

10 45 degree thums down raises

10 45 degree thums up raises

Strength

* Super-Set Style *

3 ROUNDS

1-Leg Barbell Glute Bridge Ext. (3 Sets of 5 ea. Leg)

https://youtu.be/GNY0RKIvkH0
TEMPO – 2 . 0 . X . 1

1-Arm Dumbbell Crossbody Romanian Deadlift (3 Sets of 8 Reps ea. Arm )

https://youtu.be/7xiezhBwR0Q
TEMPO – 3 . 1 . X . 0

Once you finish The Crossbody RDLs –

:30 sec. Each Side – Adduction Bias Side Plank

https://www.youtube.com/watch?v=9OlHE5GqNfQ

Metcon

Metcon (AMRAP – Rounds and Reps)

12 : 00 Min. AMRAP

5 Single Arm Turkish Sit Up R

5 Single Arm KB Z Press R

3 Wall Walks

5 Single Arm Turkish Sit Up L

5 Single Arm KB Z Press L

Run 100m

08/ 20/ 2019

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Sets

15 Frog Pumps

10/side Russian Twist

10 Yoga Push Ups

Then….

:30/side Pigeon Pose

:30/side 1/2 Split Hamstring Stretch

10 Slow Cat / Cow

10 Theraband Back Circles

10 Theraband ATYs

CORE-FIIT

Metcon (No Measure)

4 Sets

8/leg Double KB Front Rack Step Ups

Tempo – 4 . 0 . X . 1

Rest :30

15 Banded KB Swings

– Pop those hips

Rest :90

Then….

For Time….

4 Rounds

200m Run / 250m Row

12 Toe to Bar

12 Devil Press

08/ 20/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

2 Sets

A) :30/side Single Leg Hip Thrust Isometric

B) :30 sec. Feet Elevated Thoracic Bridge

(slightly lower feet than last week)

c) :15/leg 1-leg L-Sit Hang

d) 30m/side Lateral Shuffle

Mobility

2:00 flow – walking kb crossbody RDL into knee raise – alternating legs

– 1st minute use no kb, just body weight

– 2nd minute use light kb in the toe touch hand

*FORM -=

i. do the crosbody RDL directly into a knee raise

ii. for the knee raise = keep the same leg stationary on ground, try to bring the leg that is lifted behind you all the into the knee raise without stopping to touchc the ground for balance

iii. then with the knee raise leg, complete a forward lunge & stand up full.

iv. switch sides to start the lext crossbody RDL

2:00 Min. Hip Mobility

KB Goblet Cossack Squat Flow

– Holding a KB Goblet style preform a Cossack Squat on one side

– Hold position for 5 sec.

– While in bottom of 5sec. hold move knee left to right with the foot staying flat on the ground

– Shift to other side as low as possible when 5 sec. is over

– Rinse & Repeat until 2 min. is over

Strength

RNT Clean Grip RDLs (4 Sets of 2+10)

tempo – 5.0.1.0/1.0.1.0

STRIP SETS

for every Round/Set you preform 2 Reps at 5.0.1.0 tempo at a heavy weight then strip weight and go straight into 10 Reps at 1.0.1.0 tempo

Metcon

Metcon (Time)

For Time…

4 Rounds

250/200m Row

9 C2B Pull Ups

7 Goblet Squats HEAVY 70/53

5 HSPU

3 Strict Toes to Bar/Ring

1 Wall Walk
c2b pull ups to reg kippiing pull ups to feet elevated ring rows

hspu to pike pushups with feet elevated

T2B- Knee Raises

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Sets

10 Scap Push ups on ForeArm

10/side Psoas March

8/arm Crossbody DB Muscle Snatch

Then….

:30/side pec Stretch

:30/side Scorpion Stretch

10/side Bird/Dog

10 Banded Pull aparts

CORE-FIIT

Metcon (No Measure)

4 Sets (super-set style)

8/arm Kneeling Anti-Rotation 1-Arm DB Shoulder Press

Rest :30

12 DB Upright Rows

Control on the way down

Rest :90

Then…..

14 Min. AMRAP

300m Row

15 Push Ups

15 Leg Lifts

15 Ground to Overhead w/Plate

08/ 19/ 2019

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

5 Tall Kneeling upside down Double KB Press (3sec. down)

15m Crab Walk Slow Deliberate

8/arm DB Side Plank Powell Raise Tempo – 30X0

Mobility

:45 sec. Foam Roll upper back w/barbell or pvc

:30/side Lat Stretch in Child Pose

10 Slow Prone Angels w/Rotation (hold weight if possible)

10 Wall Angels in Wall Sit (slow & deliberate)

Strength

Z-Press (reps – 4, 3, 2)

TEMPO – 3 . 1. 1. 1

Build Up each Round

go heavier than last week if feeling good

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 min. Clock

GRINDER

40m KB Mixed Rack OH Carry (20m ea. Arm)

20 Russian KB Swings 70/53

20 Archer Ring Rows (10 ea. Arm)

20 Bench Dips 20X0 (loaded with DB between legs)

score = rounds+reps

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