WOD

MURPH

CrossFit Steed – CrossFit

Warm-up

3 rounds w/a partner

30 sec row

Groiners 10 each side

10 Push up T’s 5 each side

10 Kossacks 5 each side

10 dynamic straddle stretch

10m heel walk

10m toe walk…into…

Foam roll quads,hams,calves 30 sec

Foam roll Lats 30 sec

Prayer stretch 30 sec

Theraband warm up

A,T,Y Complex x10

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/25/2018

CrossFit Steed – Functional Strength Training

Warm-up

4 Sets – Build load with each set of weighted movements. Emphasis on stability. Stay in control.

6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)

rest 30sec

15 Lateral Band Walks/side

rest 30sec

12 Side Plank Rotations/side

rest 60sec

Functional Strength Training

A1) Glute Bridge Dumbbell Bench Press

30X0; 6-8reps x 4 sets; rest 45sec

A2) Dual Dumbbell Prone Row

20X2; 6-8reps; rest 90sec x 4 sets

B1) Ring Face Pull

21X0; 6-10reps; rest 60sec x 3

B2) Ring Plank

(elevate your feet on a box or plate) 30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3 (emphasize external rotation at your shoulders)

Metcon

C) 4 Sets Not for Time

50sec Wall Sit

12 Ring Push Ups 20X1

6-8 Single Arm Dumbbell Muscle Snatch/arm

rest as needed between sets

*Attempt to achieve all of these sets unbroken. It is ok to reset on the floor between each rep of the DB Snatch. If you cannot complete the sets unbroken then rest as needed to complete the sets.

corefiit

CrossFit Steed – Core-Fiit

Warm-up

Metcon (AMRAP – Rounds and Reps)

6:00 amrap

5 burpees

10 cal row

10 wall balls

5 inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 amrap

10,9,8,7,6,5,4,3,2,1

sit up to press with med-ball

wall balls

*then*

1:00 jump rope (or 200m run)

*then*

10-9-8-7-6-5-4-3-2-1

KB/DB snatch

Russian twists (use kb/db for weighted)

*then*

1:00 jump rope or 200m run

*then*

10-9-8-7-6-5-4-3-2-1

KB lung pass throughs

tuck ups

*then*

1:00 jump rope or 200 m run

Start at the beginning if time remains

CF 5/24

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m/side Banded Lateral Shuffle

10m Quad Crawl

10 Russian KB Swings

:20/side Star Plank

Into….

:30/side Couch Stretch

10 Prone Angels w/Rotations

15/arm Theraband Backward Circles

10 OH Squats PVC/Empty Barbell

Strength

Power Snatch (5 x 5 Touch N Go)

If Reps are smooth and athlete shows balance and control you can go heavier than last week

Metcon

Metcon (Time)

For Time……

5 Rounds

20 KB Swings 70/53lbs

Run 400m

Rest 2:00 After Each Round

Goal: Finish Every Round Around the same Time
Push to go Unbroken on the KB Swings and try to run hard Every Round

CORE-FIIT 5/24

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

400m Run

Into…

3 Rounds

12/arm Theraband Back Circles

:30/side World Greatest Stretch

7 Yoga Push Ups w/Pause

12 Goblet Squats

Metcon

Metcon (AMRAP – Reps)

For Max Reps….

Every Min. For 4 Rounds

1. Max Sit-Ups

2. Max Air Squats

3. Max Ring Rows

4. Max Push Ups

5. Max No Push Up Burpee

1:00 Min. Rest after each Round

CF 5/23

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/side KB Suitcase Deadlifts

7 Yoga Push Ups

10 Kip Swings / Ring Rows

10 Goblet Squats

Into….

1:00 Min. Foam Roll Back

5/side 90/90 Hip Stretch

:30/side Ankle Dorsiflexion w/ Toes on Plate

10 Empty Bar Good Mornings

Strength

: Back Squat (Find 1 Rep Max)

Metcon

Metcon (Time)

For Time…

5 Rounds

30m Farmers Carry KB/DB 50/35

5 Squat Cleans 185/115

1 Rope Climb

Goal: Sub 8:00

cap: 13:00

rx+

72/53 kb carry

sq clean 205/125

legless rope climb
Weather Permitting do the Farmer Carries outside.

Pick a Challenging weight for the Squat Cleans.

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