WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

400m Row

2 Rounds

15/leg Leg Swings

10/side Cossack Squats

10/side Worlds Greatest Stretch

15 Band Pull Aparts

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

12 DB Ground to Overhead

24 Sit Ups

200m Run

Every 3:00 Min 10 Squat Jumps

Rest 2:00 Min.

7 Min. AMRAP

Burpee Box Jump Overs

Or

Burpee Step Overs

CF 8/16

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m/arm OH KB Carry

:20/side Star Plank

10 MedBall Cleans

Into…..

1:00 Foam Roll Back

:30/side Lat Stretch in Child Pose

10/side Crossbody reach in Downward Dog

10 TYI w/ Light Plates

Metcon

Metcon (Time)

For Time…..

200 Double Unders

6 Wall Walks

150 Double Unders

4 Wall Walks

100 Double Unders

2 Wall Walks

Goal- Sub 10:00 Min.
Rest as Needed before The Kettlebell Swings (3-5 Min.)

Scale – x2 Singles

Metcon (AMRAP – Reps)

MAX REPS

1 Round

American KB Swings 53/35

Goal – Can you get more than 75 😉

08/15/2018

CrossFit Steed – Functional Strength Training

Warm-up

20 Turkish Get Ups – Not For Time (use a moderate KB weight and control these movements)

+

3-4 Sets

20m Quadruped Crawl

14 Alternating Curtsy Squats

Functional Strength Training

A)

Back Squat

00X1; 6,6,6,6; (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest 3:30 between sets.

B1) Front Foot Elevated KB Front Rack Split Squat

30X1; 4-6/leg; rest 60sec x 4sets (Front foot on 4″ step)

B2) Strict Chest to Bar Pull-Up

30sec AMRAP; rest 90sec x 4

C1) Single Leg Barbell Glute Bridge

11X1; 6-8/leg; rest 45sec x 4

C2) Half Kneeling DB Arnold Press

2111; 4-6/arm x 4; rest 45sec

Metcon

D) 10min – Grinder Pace

3 Hollow Body Wall Walks

10m Seated Sled Drag Face pull

20sec Ring Support

10m Single arm Farmers Walk/arm HEAVY

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

2 Rounds

200m Row

10 Samson Lunges

5 Yoga Push Ups

15 Band Pull Aparts

Metcon (AMRAP – Rounds and Reps)

Every :90 sec. for 12:00 Min.

Alternating

A. 4 Back Squats (try to increase each round)

B. 100m Run (run hard try not to jog)

Rest 2:00

11 Min. AMRAP

10 Double KB Sumo Deadlift

12 Wall Balls

14 Sit-Ups

CF 8/15

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

9 Min. EMOM

A. 6-8 Knee to Elbow or Knee Raises

B. 4-6 Inch Worm w/Shoulder Taps

C. :30 sec. Row

Into……

:30/side Banded Lat Stretch

10/side Quad. Thor. Rotations

8/side Pause Cossack Squat

10 Scap Retractions w/Band

Gymnastics

MUSCLE UP (5×3 Strict)

Take This Time to Work on Your Kip Swing, Muscle Up Transitions, False Grip Hold or Maybe Just Pull Strength
Those Who Have Muscle Ups Work on Strict MU

Metcon

Metcon (Time)

For Time….

partner wod

6 Rounds (3 rounds each)

A) 15 Power Cleans 135/ 95

B) 400m Run w/MedBall 20/14

*work at same time*

A does cleans while B runs, then switch

each partner completes 3 rds of cleans & run

rx+

165/115

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

40 Jumping Jacks

15m Tin Mans

15m Toe Touch

15m Side Shuffle (each side)

15m High Knees

15m Duck Walk

15m Crawl

2 Rounds if needed

Metcon (AMRAP – Reps)

2 Rounds

** Max Effort **

1:00 Min. Work

1:00 Min. Rest

A. KB Swings

B. Lemon Squeeze

C. Box Jumps

D. Leg Lifts

E. Jump Rope

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