WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3:00 Min. Row

Into….

2 Rounds

15/leg Leg Swings

10 Table Tops

10 Pause Squats

10 Yoga Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

*Climb the Ladder*

3 Burpees

3 Double DB Thrusters

Then 6/6, 9/9, 12/12, 15/15…..etc.

3 Min. Rest

10 Min. EMOM(alternating)

A. Hanging Knee Raises

B. Plank

CF 10/08

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Min. Row

Into….

2 Rounds

15m Quad. Crawl

10/side 1-Leg Banded Lateral Kick Outs

15m Crab Walk

10 Yoga Push Ups

Then….

:30/side Couch Stretch

:30/side Band Lat Stretch

10/side Bird Dog w/Pause

10/side Ankle Stretch w/Foot on Box

**Take this time to activate Hips & Lats. Heavy Lifts today so if you’re feeling extra tight or sluggish move slow and controlled.

Strength

Back Squat (Find or Build to a 1 Rep Max )

Metcon

Metcon (Time)

For Time…

3 Rounds

60 Double Unders

12 DB Squat Cleans 50/35

10 Strict Pull Ups

Goal- 8:00

Time Cap- 15:00
Hold on Tight! Grip is gonna go quick, break up the pull-ups early.

– Scale –

Doubles – 2:1 Singles

Pull Ups – Banded Strict PU

Feet Elevated Ring Rows

10/07/2018

CrossFit Steed – Functional Strength Training

Warm-up

EMOM x 9 mins

1st – 10 Single Leg Glute Bridge

2nd – 10 Lateral Band Walks/side

3rd – 30sec Ring Plank (Scale with standard plank)

Functional Strength Training

A) Front Squat

5551; 5,5,5; rest 30sec

*This will grueling to say the least…you may only be able to use an empty bar in order to maintain strict tempo. Leave your ego at the door.

B1) Front Foot Elevated Split Squat

DB Loaded at Sides; 4-6″ step; 2020; 6-8/leg; rest 90sec x 3

B2) Single Leg Barbell RDL

3131; 6-8reps; rest 90sec x 3

Metcon

C)Steady Grind Continuous

2mins Wall Sit(Light to moderate weight)

2mins Alternating Turkish Get Up (Light to moderate weight)

2mins Reverse Sled Drag HEAVY

2mins Prisoner Step Ups 24/20″

CF 10/6

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

8 Min. Flow

8/arm 1-Arm Turkish Sit-Ups

5 Yoga Push Ups

10 Jumping Lunges

:30 sec. Hollow Body Hold

Into…..

:30 sec. Goblet Squat Hold

:30/side 90/90 Hip Stretch Hold

:30/side 1/2 Split Hamstring Stretch

10/side Quad. Thor. Rotations

10 Banded Pull Aparts

10 Banded High Pulls

Metcon (AMRAP – Rounds and Reps)

**SIDEKICK SATURDAYS**

3 Rounds

6 Min. AMRAP

Partner A – 1 Round Cindy

Partner B – 1 Round DT

2:00 Min. Rest after Each AMRAP

**the rest after round 3 is optional*

CINDY

– 5 Pull Ups

– 10 Push Ups

– 15 Air Squats

DT

– 12 Deadlifts

– 9 Hand Power Cleans

– 6 Push Jerks
Once Each Athlete Finishes Their Round They Switch Positions

Holding hands is RX+

Staring into your partners eyes RX++

10/05/2018

CrossFit Steed – Functional Strength Training

Warm-up

12mins Easy Warm Up

1min Row

1min Run(200m)

1min Single Unders

1min Plank on Hands

Functional Strength Training

A)Back Squat: In 15 minutes

build to a 1RM for the day(NOT A NEW 1RM)

B) Back Squat

take 85% of today’s 1RM and perform a single AMRAP set at a strict tempo of 30X0 (absolutely no pauses)

Metcon

C) EMOM x 20mins

1st – 10 Alternating DB Reverse Lunges (tough weight)

2nd – Row 15/12 Cals (scale back to 12/9 if needed)

3rd – 12 T2B

4th – 14 Alternating DB Curls (Choose a moderate weight)

*CONGRATULATIONS YOU FINISHED CYCLE 1 AND LIVE TO TELL ABOUT IT!…HOPEFULLY 😉

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

10 Sit Throughs Each side

10 Band Pull Aparts

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

20 DB Push Press

20 Ring Rows

200m Run

2:00 Min. REST

12 Min. AMRAP

15 Burpees

30 Lemon Squeeze

60 Jump Rope

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