WOD

CF 10/17

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Lat. Banded Walks

10 Russian KB Swings

5 Push Ups – 5 sec. Pause @Top & Bottom of Each Rep

**try to increase the weight of the KB with each Round**

Into….

:30/side Banded Couch Stretch

:30/side Banded Front Rack Stretch

:30/side Calf Stretch on Rig

10/side Squat Thor. Rotations w/Pause

10 Theraband ATYs

10 Theraband Face Pulls

Strength

Clean (Find a 1 Rep Max)

Strength-Con

Metcon (AMRAP – Reps)

5 Min. AMRAP

MAX REP SQUAT CLEANS

RX— Take 70% of your 1RM

Goal – NO MISSES
Focus on a strong position off the floor with every Rep

Don’t let your technique go out the window

Rushing for an extra Rep with bad form will lead to bad habits long term

SMOOTH IS FAST

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Band Lat. Walks

10 Squat Jumps

10 Push Ups into T

:30 sec. Wall Sit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

30 Ground to OH w/Plate

20 OH Lunges w/Plate

10 Cal. Row

3 Wall Walks

** Every 2 Min. 10 Lemon Squeezes**

CORE BONUS

3 Rounds

Max Side Plank Hold

*if you struggle wit plank accumulate :45sec. On each side

10/17/2018

CrossFit Steed – Functional Strength Training

Warm-up

Every 3 minutes x3 sets

Row 12/10 cals

10 Single leg Glute bridge

10 Cossack Squat per leg

Functional Strength Training

A1) RNT Reverse Lunges

Goblet Loaded 2020 6/per leg

rest 45sec x3

A2) 2-Arm Turkish Sit up

3112 6-8 reps rest 45sec x3

A3) Plank Body Saw

2020 8-10reps rest 90sec x3

B1) 1-1/4 Front Squat (Stay at around 40-50% of 1RM)

5,5,5,5 rest 60sec

B2) Reverse Sled Drag

30m TOUGH weight rest walk 2-3mins

Metcon

C) 3 Sets

Row 1 minute @ Damper setting 10

rest 30sec

30m KB Front Rack carry HEAVY

rest 30sec

10 Box Jumps(step down)

rest 2 minutes

CF 10/16

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

7 DB Hang Clean (light)

7 DB Push Press (2 sec. pause at Top)

:20/side Side Plank

Into…….

:45 sec. Child Pose

:30/side 1/2 Split Hamstring Stretch

10 Prone Angels w/rotations

10 Banded Pull Aparts

10 Empty Bar Good Mornings

Strength

Sumo Deadlift (Find Your 1 Rep Max)

Metcon

Metcon (Time)

For Time…..

3 Rounds

9 Thrusters 95/65

12 Burpees Over Bar

15 Toes to Bar

Goal – sub 9:00

Time Cap – 15:00

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

400m Run

Into…..

2 Rounds

15m Tin Man

15m Quad Crawl

15m Duck Walk

15 Band Pull Aparts

Metcon (Time)

For Time…..

Buy In:

100 Double Unders (x3 Singles)

Into….

5 Rounds

12 DB Thrusters

12 KB Sumo Deadlift High Pulls

12 Toe to Bar or Knee Raises

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

20 Lunges

10 Yoga Push Ups

Metcon

Metcon (AMRAP – Reps)

2 Rounds Max Effort

1:00 Min. Work

1:00 Min. Rest

A. Burpee Box Jumps

B. Cal. Row

C. Sit-Ups

D. Cal. Bike

E. Ring Rows

Cool Down

5:00 Min. Foam Roll

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