WOD

11/02/2018

CrossFit Steed – Functional Strength Training

Warm-up

AB Sprint 12sec @ 90% +

every 90sec x 6

*turn on your power and brain with this – build up and try to get some max wattage by the last set – comparing your peak wattage to week one – this is a good metric to see how recovered you are.

Functional Strength Training

A) Segmented Snatch Grip Deadlift – 3 Pauses

3131; 3,3,3,3; rest 2-3mins – build from last week – positions are still most important

C1) Box Step Down

DB’s Loaded at sides; 30X1 6/leg; rest 60sec x 3 sets

*focus on great knee tracking and balance with loading at your sides.

C2) Landmine Single Leg RDL

4111; 4-6/leg; rest 60sec x 3 sets

Metcon

D) 4 Rounds – NFT – Move Steady

50m KB Cross Body Carry with KB (switch arms half way)

Run 400m

12 Strict Knees to Elbows on Rings

10 Contralateral Tall Kneeling to Standing/arm (20 total – switch arms half way) – light

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3:00 Min. Foam Roll

– Focus on waking up the body. Today has a lot of reps so focus on control and getting the body prime for the movements

Into…

3 Rounds

15m Quad Crawl

8/side Slow Cossack Squats

10 Banded Pull Aparts

10/side Mason Twist no weight

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
PARTNER UP if the reps are too much

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

20 Mountain Climbers

10 Squat Press Outs

:30 sec. Bar Hang

Metcon (Time)

For Time….

5 Rounds

20 DB Snatch

20 Burpees

400m Row

CORE BONUS

3:00 Min. Wall Sit (accumulate)

CF 11/01

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

7 Min. Flow

7/arm 1-Arm Landmine Push Press

15m Prisoner Lunges

:30 sec. Active Shoulder Bar Hang

Into…..

:30/side Lat Stretch in Child Pose

:30/side Pec Stretch w/Rig

10/side Quad. Thor. Rotations

10 Theraband Back Circles w/Rig

10 Theraband ATYs

10 Theraband Rows

Strength

Push Jerk (6 x 3 @ 70 – 80%)

Slow & Controlled on the way Down

Speed Under the Bar!!!!!

Metcon

Metcon (5 Rounds for reps)

12:00 Min. EMOM

**Alternating**

A. 10 Unbroken DB/KB Strict Press

B. 10 Strict Pull Ups

Goal – Go Heavy on Press

10/31/2018

CrossFit Steed – Functional Strength Training

Warm-up

3 Rounds Not for Time

AB 10 sec sprints

15m Duck Walk (Hold a KB in Goblet Position)

10 Wall Facing Shoulder Taps/Plank push up taps

Functional Strength Training

A) Push Press

22X2; 6,5,4,6; rest 2-3mins – build from past couple weeks – stay focused on strict tempo and get that OH Stronger!

B1) L Pull Up

1113; AMRAP at Tempo (-1) x 3 sets; rest 60sec

*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.

(Scale this back to a Tuck L-Pull Up with bent knees, or a strict pull up with the same tempo)

B2) Ring Plank

Elevated Feet; 30-45sec; rest 90sec x 3

Metcon

C) 3 Rounds @ increasing effort

Row 350m

15 Single Arm KB Press/arm

Run 200m

30 Hollow Rocks

*pacing on Rower MUST increase each round

*adjust loading on KB as needed

*No rest between rounds

CF 10/31

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Min. Foam Roll

– Back & Lats

– Glutes

– Quads

Into…

3 Rounds

8/arm 1-Arm KB Clean into Strict Press

10/side Goblet Cossack Squats

-Sub- 10/side Goblet Step Ups

Then….

:30/side Banded Hamstring Stretch

:30/side Banded Front Rack

:30/side Banded Wrist Distraction

10 Prone Angel w/Rotations

10 Theraband External Rotations (arms at 90 degrees)

10 Theraband ATYs

Strength

Clean (6 x 3 @ 75% )

– Slow Pull Cleans –

Slow Pull to the Knee (about 3-4 seconds) then Explode into Your Clean. There is no Pause or Stop

Metcon

Metcon (5 Rounds for time)

-Interval Work-

Every 3:00 for 15:00

(5 Rounds)

15/12 Cal. Row

Goal – Sub :50 every Round

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