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

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

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

: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

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

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

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

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

T2B- Knee Raises

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

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

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