WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

2:00 Min. Jump Rope

1:00 Min. Air Squats

200m Run

Metcon

Metcon (Time)

For Time….

PARTNER WORKOUT

3 Rounds

200m Run

40 Squat Into Box Jumps

30 Hand Release Push Ups

40 Wall Balls

30 KB Swings (American)

40 MedBall Sit Ups

30 Burpee High Jumps

** Split Up the Reps However You Want **

** Run Together **

25 Min. Time Cap
If You Have To Do Workout Solo Just Do 1/2 The Reps

07/27/2018

CrossFit Steed – Functional Strength Training

Warm-up

Every 4 mins Complete the Following x 3 Sets

Run 200m

20 Air Squats

10 abmat sit ups

Functional Strength Training

A) Back Squat

20X0; 4,3,2,4,3,2 rest 3mins between sets (This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load.)

Example

4 @ 100

3 @ 110

2 @ 120

4 @ 105

3 @ 115

2 @ 125

B1) Good Morning

3111; 4-6reps x 4; rest 45sec

B2) Side Star Plank

20-30sec/side; rest 60sec x 4

C1)Deficit Reverse Lunge

Stand on a 4-6″ step so that you step down with each lunge – (Kettlebells front rack loaded) 4-6/leg x 4; rest 45sec

C2) Hollow Body Hold

30-45sec – (Hold a weight plate in your arms and a light dumbbell between your feet); rest 45sec x 4

C3) Zottman Curl

3111; 6-8reps; rest 45sec x 4 https://youtu.be/29Y8nInzKHo

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

2 Rounds

Knee Huggers

Tin Mans

Toe Touches

Toe Walk

Heel Walk

High Knees

Butt Kickers

Quad Crawl

Metcon (AMRAP – Reps)

2 Rounds

Max Reps

1:00 Min. Jump Rope

1:00 Min. REST

1:00 Min. Row

1:00 Min. REST

1:00 Min. Wall Sit

1:00 Min. REST

1:00 Min. Bike

1:00 Min. REST

1:00 Min. Leg Lifts

1:00 Min. REST

CF 7/26

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/side Side Shuffle

8/arm Turkish Sit Up w/Light KB

20 Groiners

Into….

10/side Squat Thor. Rotations

10/side Hip Extentions

12 Scap Pinch w/ Hands Behind Back

10 PVC Pass Throughs into OHS

Strength

Power Snatch (7 X 1 @ 85%)

Build Up

Metcon

Metcon (Time)

For Time….

400m Run

400m Double OH KB Carries

400m Run

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

20 Mountain Climbers

10 PVC Pass Throughs

20 DeadBug

10 PVC Cuban Press

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min. AMRAP

16 Step Ups

16 Alternating DB Snatch or Curl & Press

200m Run or 50 Jump Rope

** Every 2 Min. 5 Burpees

Into……

10 Min. EMOM

A. Lateral Hops over KB or Plate

B. :30 Hollow Body hold or Hollow Rocks

C. Row

D. :30 sec. Kick Outs

E. Glute Bridge Extentions w/DB at Waist

CF 7/25

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8/leg DB Death March (Light)

8 Yoga Push Ups w/ 2sec. Pause @ Bottom of Push Up

10m Duck Walk (Quack)

Into…..

:30/leg 1/2 Split Hamstring Stretch

10/side Quadruped Hip Extentions

10 Prone Angels w/Rotations

10 Empty Bar Good Mornings

Strength

Sumo Deadlift (5 x 5 As Heavy As Possible)

Zero Bounce

No Mix Grip

Metcon

Metcon (Time)

For Time….

500m Row (Buy In)

Then…….

3 Rounds

12 Deadlifts 225/155

12 Ring Dips

Get your free Intro Session now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email: