WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Jump Rope

:40 sec. Plank

1:00 Min. Jump Rope

:40 sec. Plank

Metcon

Metcon (Time)

For Time….

25:00 Min. Cap

200m Run

50 Ground to Overhead w/plate

40 Lunges w/Plate OH

30 Russian Twist (side to side = 1)

20 Med Ball Slams side to side

10 Burpees

200m Run

10 Burpees

20 Med Ball Slams side to side

30 Russian Twist (side to side = 1)

40 Lunges w/Plate OH

50 Ground to Overhead w/plate

200m Run

CF 8/02

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

7 Min. Grind

15m Bear Crawl

8 Jumping Lunges

:30 sec. Wall Sit

Into……

:30/side Foam Roll Lats

5/side 90/90 Hip stretch

10/side Squat Thor Rotations

10 PVC Pass Throughs

5 Sotts Press

Strength

Snatch Complex (Find Your 1 Rep Max)

1 Power Snatch

+

1 Squat Snatch

+

1 Hang Squat Snatch

Metcon

Metcon (Time)

For Time……

4 Rounds

3 Squat Snatch 135/95

4 Wall Walks

Goal – Sub 9:00

RX+ 165/110

25′ HS Walk

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Warm-up (No Measure)

30 Jumping Jacks

Knee Huggers

Tin Mans

Toe Taps

Toe Walk

Heel Walk

Side Shuffles

High Knees

Butt Kickers

Skips

Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min. AMRAP

12 DB Thrusters

14 Cal. Row

16

3 Min. Rest

6 Min. AMRAP

10 KB Sumo Dealift High Pulls

15 Push Ups

2 Min. Rest

5 Min. AMRAP

10 No Push Up Burpees

15 Sit Ups or Leg Lifts

CF 8/01

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

9 Min. EMOM (alternating)

A. 5 seated Box Jumps (increase height each round if able)

B. 10 Russian KB Swings (try Double)

C. :30 sec. Row

Into…..

10 Glute Bridge Extensions into…

:20/leg 1-Leg Glute Bridge Hold

10 Dynamic Straddle

10 Band Good Mornings

10 Band Pull Aparts

Strength

Sumo Deadlift (Find Your 3 Rep Max)

No Mix Grip

Metcon

Metcon (Time)

Find your 100′ Max Weight Farmer Carry

(Hold weight in each hand)

Then….

Max Time

DB Farmer Carry Hold 70/50

Goal – Hold DB for 2:00/+

8/1/2018

CrossFit Steed – Functional Strength Training

Warm-up

6-8min – Continuous Moving

30sec Jump Rope (single or double unders)

8 GHD Hip Extensions

20sec Hollow Body Rocks

Functional Strength Training

A) Tall Box Jump

in 8mins build to a tough height for a single rep

B) Segment Clean Pull

4,4,4,4,4; rest 2-3mins – ensure you hold great positions during the pause at the knee – really focus on great hip extension at the top of the pull.

C)Clean Grip Deadlift

3111; 3,3,3,3 rest 2-3mins between sets (build from last week)

D) 5 Rounds

4 Hang Power Cleans (below knee)

8 Burpees

12 Kipping Toes to Bar

Rower 18/15 Calories

rest 90sec between Rounds

*Build your pace with every set. See the increase on the Burpees and Assault Bike – pace accordingly on first sets.

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

200m Run

Into….

3 Rounds

12/leg Leg Swings

8/arm 1 arm High Pulls

10 pause Goblet Squats

Metcon (Time)

Every 2 Mins for 12 Min.

A. 4 – 6 Back Squats

*increase weight each Round

B. :30 – :45 sec. Wall Sit

Rest 3 Mins

16 Min. AMRAP

14 Alternating DB Snatch

14 Box Jumps

Every 2 Mins 10 Sit Ups

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