WOD

CORE-FIIT 7/23

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

Jumping Jacks

Leg Swings

Toe Touches

Side Lunges

Side Bends

Arm Cirlces

Arm Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min. AMRAP

12 Bear Hug Squats

16 Sit Ups

:20 Plank

2 Min. Rest

8 Min. AMRAP

12 Ring Rows

14 Leg Lifts

16 Ball Slams

CF 7/23

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walks (forward/backward)

8/arm 1-Arm KB High Pulls

:30 sec. Weighted Dead Bug

Into….

:30 sec. Bar Hang (2different Grips)

10/side Worlds Greatest Stretch Rotations

:30/side Iron Cross

10/side Cossack Squats

Strength

Back Squat (10 x 2 @ 55 – 65%)

SPEED WORK

* PAUSE SQUAT *

2 sec. Pause at the Bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

250m Row

15 Box Jump Overs 24/20

15 Shoulder to OverHead 115/75

Goal – 8+ Rounds
make sure you lock out your hips if you decide to do the Push Jerk

07/22/2018

CrossFit Steed – Functional Strength Training

Warm-up

4-Sets – Shoulder and hip focused activation and stability

2 Turkish Gets Ups/arm(light weight)

15m Perfect Bear Crawl

10 Alternating Single Leg RDL(No weight)

rest 45sec between sets

Functional Strength Training

A) Back Squat

21X1; 1.1.1 rest 10sec/rest 2-3mins x 5 sets (3 reps per set with 10sec rest between reps where the bar is put on the rack) – build with every set

B1)Rear Foot Elevated Split Squat

30X1; 4-6/leg; rest 60sec x 3 sets (Dumbbells loaded at sides)

B2) Strict Chest to Bar Pull-Up

40sec AMRAP; rest 90sec x 3 sets (maximum number of reps at a time is 3 reps, perfrom as many reps in 40sec as you can but never more than 3 at a time) – scale back to regular strict if you cannot get your chest to bar(use a band if necessary)

C1) Single Arm Cross Body Romanian Deadlift

3111; 4-5/leg; rest 60sec x 4

C2)Half Kneeling DB Arnold Press

2111; 4-6reps x 4; rest 60sec

Metcon

D) 12mins Continuous Grind

3 Hollow Body Wall Walks

12m Seated Sled Drag Face pull

10 Weighted Sit Ups ( sit up with a 15-20lb DB on your chest)

30m Single arm Farmers Carry/arm (Choose a heavy DB or KB to carry – if you have a farmers handle then load it up)

*Sustain for the whole 12mins

CF 7/21

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7/arm 1-Arm 1/2 Kneeling Buttoms Up KB Press

:20/side Star Plank

7/arm Suitcase Deadlifts

Into….

10/side Quad. Thor. Rotations

8/side Pause Cossack Squats

10 Seal into Downward Dog

10/each Theraband A,T,Y

Strength

Shoulder Press (8 X 3 Heavy)

Build up each round

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

For Time….

4 Rounds

w/PARTNER

400m Run (together)

100m 1-Arm Farmer Carry (50m Each Arm)

***Run & Carries Done Together, If You or Your Partner Stop You BOTH Stop***
Try to Pick a Heavy Weight BUT Don’t Go TOO HEAVY

CORE-FIIT 7/20

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

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

Run Length of Gym

Jumping Jacks

Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min. AMRAP

* FLIP YOUR FATE *

HEADS

200m RUN

15 Box Jumps

20 Push Ups

20 WallBalls

25 Russian KB Swing

25 Sit Ups

15 Air Squats

15 Burpees

TAILS

200m Run

15 Squat Box Jumps

20 Hand Release PU

20 Wall Balls

25 American KB Swings

25 Weighted Sit Ups

15 Goblet Squats

15 Burpee to Target

07/20/2018

CrossFit Steed – Functional Strength Training

Warm-up

10mins – Continuous Moving

20 Double Unders

3 Single Leg Box Jumps/leg (be safe here – build from a low height) or standard box jumps

20sec Prisoner Superman hold

10 Hollow Body Rocks

Functional Strength Training

A)Clean Grip Deadlift(Hook grip)

3111; 5,5,5,5 rest 2-3mins between sets (Follow the Tempo – however no pauses on the concentric portion of the lift this week)

B) Clean Pull from Blocks

(Blocks or Power Rack Below Knee); 5,5,5,5,5 rest 2-3mins – Similar loading to last week. New position.

Metcon

C)5 Rounds

6 Hang Power Cleans (pick a weight that will allow you to go unbroken)

6 Burpee Box Jumps

12 Kipping Toes to Rings

Row 18 Calories

rest 90sec between rounds

*Build your pace with every set. This should be notable on both the Burpee Box Jumps and the Rower. Record your split times.

Get your free Intro Session now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email: