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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