CrossFit Steed – Functional Strength Training


EMOM x 12mins

1st – 8 Box Jumps

2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes)

3rd – Row 20sec HARD (get that breathing going)

Functional Strength Training

A) Segmented Clean Deadlift

3131; 3,3,3,2,2; rest 2-3mins between sets (building from last week’s loads – ensure that with the heavier weights you are still focused on holding the right positions)

B) Deadlift From Blocks

(New height this week – Set up blocks so that the bar rests just below the knee); 4,4,4,4 rest 2-3mins

C) 5 Sets – Increase effort

8 Power Cleans (unbroken Reps)

rest 15sec

20sec Side Star Plank R

20sec Side Star Plank L

rest 15sec

6 Box Jump Overs

rest 15sec

Row 60sec (increase the number of calories you get on the bike each set – pace the first set accordingly)

rest 90sec

RE-Test WEEK Day 1

CrossFit Steed – CrossFit



Deadlift (1 x 5)

Find your 5 Rep Max

Zero Bounce

Touch -n- Go


Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here


CrossFit Steed – CrossFit


3 rounds w/a partner

30 sec row

Groiners 10 each side

10 Push up T’s 5 each side

10 Kossacks 5 each side

10 dynamic straddle stretch

10m heel walk

10m toe walk…into…

Foam roll quads,hams,calves 30 sec

Foam roll Lats 30 sec

Prayer stretch 30 sec

Theraband warm up

A,T,Y Complex x10


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


CrossFit Steed – Functional Strength Training


4 Sets – Build load with each set of weighted movements. Emphasis on stability. Stay in control.

6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)

rest 30sec

15 Lateral Band Walks/side

rest 30sec

12 Side Plank Rotations/side

rest 60sec

Functional Strength Training

A1) Glute Bridge Dumbbell Bench Press

30X0; 6-8reps x 4 sets; rest 45sec

A2) Dual Dumbbell Prone Row

20X2; 6-8reps; rest 90sec x 4 sets

B1) Ring Face Pull

21X0; 6-10reps; rest 60sec x 3

B2) Ring Plank

(elevate your feet on a box or plate) 30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3 (emphasize external rotation at your shoulders)


C) 4 Sets Not for Time

50sec Wall Sit

12 Ring Push Ups 20X1

6-8 Single Arm Dumbbell Muscle Snatch/arm

rest as needed between sets

*Attempt to achieve all of these sets unbroken. It is ok to reset on the floor between each rep of the DB Snatch. If you cannot complete the sets unbroken then rest as needed to complete the sets.


CrossFit Steed – Core-Fiit


Metcon (AMRAP – Rounds and Reps)

6:00 amrap

5 burpees

10 cal row

10 wall balls

5 inchworms


Metcon (AMRAP – Rounds and Reps)

25:00 amrap


sit up to press with med-ball

wall balls


1:00 jump rope (or 200m run)



KB/DB snatch

Russian twists (use kb/db for weighted)


1:00 jump rope or 200m run



KB lung pass throughs

tuck ups


1:00 jump rope or 200 m run

Start at the beginning if time remains


CrossFit Steed – Core-Fiit


Warm-up (No Measure)

400m Run


3 Rounds

12/arm Theraband Back Circles

:30/side World Greatest Stretch

7 Yoga Push Ups w/Pause

12 Goblet Squats


Metcon (AMRAP – Reps)

For Max Reps….

Every Min. For 4 Rounds

1. Max Sit-Ups

2. Max Air Squats

3. Max Ring Rows

4. Max Push Ups

5. Max No Push Up Burpee

1:00 Min. Rest after each Round

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