WOD

CF 5/12

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m/arm Double KB Crossbody Carry

10 KB Deadlifts

5 Yoga Push Ups w/ Pause

:20/side Side Plank

Into….

:30/side Foam Roll Lats

10/side Squat Thor Extensions

10 Theraband Backward Circles

10 Theraband OH Squats

Strength

Power Snatch (5,5,5,5,5)

5×5 touch n go power snatch

go heavier then last week. Add weight every set if you can, but only if you are maintaining your form and have no misses!

There is no regripping on the floor… tng means the same as what you are doing with the zero bounce deadlift – maintain control of the barbell throughout every rep

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

time goal: sub 10:00

time cap: 18:00

With a Partner,

1 Round for time:

Squat Snatches

20 @ 95/65

16 @ 115/75

12 @ 135/95

8 @ 155/105

4 @ 175/125

*split work 50/50 but choose any way you want – for example you might go 1 rep,1 rep back and forth the whole way OR you may go 5 then 5 or 2 then 2 etc….

THE WEIGHT SCALES: a good place to estimate your weights for the different stations is start at 50%, then 60%, 70%, 80%, & 90% for last reps

***IF YOU ARE SNATCHING LESS THEN 1 YEAR; DO NOT EXCEED 75%

if no partner: you are doing 2 rounds of:

5 sq snatches… 4,3,2,1

*with 3:00 rest in between each round

rx+ weights:

20 @ 135/95

16 @ 165/115

12 @ 185/125

8 @ 205/135

4 @ 225/155
SPLIT THE WORK 50/50

I Go, You Go Format

As partners, help each other change the weights.

be smart with your weight selection. The last 4 reps should not be your max snatch, it should be a weight that makes for a heavy single rep rep.

Start light in the round of 20 with a weight that you feel comfortable and able to hit 3-5 consecutive unbroken squat snatches of; and increase weight slightly each round.

You should not need to do singles until the round of 8.

CF 5/10

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

:30 sec Bar Hang

8/arm KB High Pull (no legs)

8/arm KB Walking Lunge

Into…..

:30/side Band Lat Stretch

10 Quad. Thor. Extensions (on forearms)

10/side PVC Around the Worlds

:30 OverHead Squat Hold in bottom

Strength

Push Press (2,2,2,2,2)

work up adding weight each set. Build to a heavy 2 rep push press.

Focus on your breathing and staying completely balanced through cycling into your second rep. Push through the heels – not your toes!

Metcon

Metcon (AMRAP – Reps)

16:00 clock:

(3x) AMRAP 4:00

50 Wallballs 20/14

Max Ring Muscle Ups in remaining time

* Rest 2:00 after each AMRAP

Goal: Try to Hit the same amount of reps or close to it every round
Scale: Jumping Ring Muscle Ups (no Bar, TRY IT)

1 MU = 1 Pull Up 1 HRPU

1 MU = 2 Ring Rows 2 Dips

** if 50 wb seems like too many scale the number down to get your reps in** The goal is big sets of wbs; you should be hitting 50 wb shots in 2 sets or less

CF 5/09

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Min. Jump Rope Work or Row

Into….

2 Rounds

10m Samson Lunge

10m Inch Worm

10/side Side Plank Rotations w/light DB if possible

:20/arm 1 Arm Push Up Plank or :45 Push Up Plank

Then…..

1:00 Min. Foam Roll Back

:30/side Band Hip Stretch

10 PVC Pass Throughs

10 PVC Front Squats

Strength

Back Squat (3 x 7 @ 70%)

ALL Rounds SAME Weight

If you don’t have 1RM Try to do your Rounds at a Moderate but not too Heavy Weight

Metcon (Time)

For Time…

4 Rounds

75 Double Unders

15 HSPU

7 Squat Clean Thrusters 155/105

Goal: Sub 12:00

Time Cap: 15:00

Keep PRACTICING for those DOUBLES
Today is TOUGH so scale accordingly. No SINGLES on HSPU.

Squat Clean Thrusters are tough so maybe regular thrusters or ask your coach what’s best 🙂

CF 5/08

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Monster Walks w/Band

6 Yoga Push Ups

10 Goblet Squats

:30 Wall Sit

Into….

:30/side Lat Stretch in Child Pose

10 Squat Thor. Rotations

8/side Cossack Squats 5 sec. Tempo Down

10 Empty Bar/PVC High Pulls

10 High Hang Muscle Cleans

Strength

Squat Clean (1 Rep every :30)

12:00 clock

A) 6:00 warm up squat clean to 70%

B) 6:00 work:

1 Rep EVERY :30 sec. for 6 Min. (12 Rounds)

Start at 70% and increase each Round; only if good form and NO MISSES!

For those who don’t have a 1 Rep Max 70% is moderate to heavy depending on form

Don’t go higher than 85%

Metcon

Metcon (Time)

For Time…..

40 Toes to Bar/Knee to Elbow

30 Front Rack Lunge Steps 95/65

20 Bar Muscle Ups

Run 800m

time cap: 18:00

time Goal: sub 13:00

*Shoot to hit Big sets on T2B – scale accordingly if you are unable to hit atleast 3 t2b consecutively

SCALES:

20 bar muscle ups =

a. 20 burpee chest to bar pull ups (or)

b. (if you dont have pull ups) = 20 burpee clean & jerks with same bar as front rack lunges

CF 5/07

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

250m Legless Row(Only use upper body)

Into…

2 Rounds

10m Samson Lunge

15 Theraband Pull Backs

10m DB Death March

:30 Wall Sit

Then..

:30/side Foam Roll Glutes & Hamstrings

10 Squat Thor. Extensions

8/side Cossack Squats (slow)

10 Empty Bar Good Mornings

Strength

Deadlift (4 x 4 @ 75-85%)

16:00 clock:

Zero Bounce

Touch -n- Go

** Remember NO Mix Grip**

Metcon

Metcon (Time)

cap: 24:00

For Time…..

Teams of 2

4K Row (4000m)

** EVERY 500m you switch partners*** (if you have no partner, your rest time is however long your 500m took)

GOAL – try to match or improve your 500m time on every subsequent 500m.

(example: if you row your 1st set in 2:00; then the goal is to go 1:59 or better in set 2 & then 1:58 or better in set 3.. and so on) Push and challenge yourself
Today is all about pushing the Pace. Remember, pace doesn’t mean slow… it means we want you to find where you can go hardest for the longest period of time. We want you to avoid the “crash and burn”, as well as push a little bit for those who aim to pace too much. You get Rest after your 500m so don’t be afraid to challenge yourself.

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