CrossFit Steed – Core-Fiit


Warm-up (No Measure)

2:00 Min. Jump Rope

1:00 Min. Air Squats

200m Run


Metcon (Time)

For Time….


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


CrossFit Steed – Functional Strength Training


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.)


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


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 (No Measure)

3 Rounds

15m/side Side Shuffle

8/arm Turkish Sit Up w/Light KB

20 Groiners


10/side Squat Thor. Rotations

10/side Hip Extentions

12 Scap Pinch w/ Hands Behind Back

10 PVC Pass Throughs into OHS


Power Snatch (7 X 1 @ 85%)

Build Up


Metcon (Time)

For Time….

400m Run

400m Double OH KB Carries

400m Run


CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

20 Mountain Climbers

10 PVC Pass Throughs

20 DeadBug

10 PVC Cuban Press


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


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 (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)


:30/leg 1/2 Split Hamstring Stretch

10/side Quadruped Hip Extentions

10 Prone Angels w/Rotations

10 Empty Bar Good Mornings


Sumo Deadlift (5 x 5 As Heavy As Possible)

Zero Bounce

No Mix Grip


Metcon (Time)

For Time….

500m Row (Buy In)


3 Rounds

12 Deadlifts 225/155

12 Ring Dips

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