WOD

09/14/2018

CrossFit Steed – Functional Strength Training

Warm-up

3 Rounds For Time @ 75% Effort

Run 200m

10 Empy barbell good mornings

15m Quadruped Crawl

Functional Strength Training

A1) Close Grip Bench Press 30X0; 4,3,3,2,2; rest 90sec (building weight each set)

A2) Banded Pendlay Row

6-8reps; rest 90sec x 5

B) 3 Sets Not For Time

10 Alternating Wtd Pistols (choose a challenging load – or scale back to DB Reverse Lunges)

10 Strict C2B Pull Ups

30sec Wtd Hollow Rock (hold a plate in your arms and light DB between your feet)

Metcon

C) 3 Sets @ 80-85-90% effort

12-9-6

Wall Balls

KBS “American ”

*30 Double Unders after each set

Rest 2mins between sets

Increase your pace and effort every set

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3:00 Min. Foam Roll

Focus on Back & Hamstrings

3 Rounds

30 Mountain Climbers

10 ForeArm Scap Push Ups

10 Glute Bridge Extentions

Metcon

Metcon (AMRAP – Rounds and Reps)

Every :90 sec. for 6 Rounds

8-12 KB/DB Deadlifts

5 Box Jumps

**Make the weight Heavy**

Rest 3 Min.

12 Min. AMRAP

10 DB Push Press

10 Ball Slams

10 Push Ups

10 Cal. Row

** Every 3 Min. 100m Run**

CORE-FIIT

CrossFit Steed – Core-Fiit

Metcon (Time)

For Time…….

50 – 40 – 30 – 20 – 10

KB Swings

Jump Rope ( Doubles or Singles)

AbMat Sit Ups

20 Min. Cap

Core Bonus

1:00 Side Plank

50 Leg Lifts

1:00 Side Plank

CF 9/13

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Min. Row

Into….

2 Rounds

15m/side Lat. Banded Walks

10 Banded Face Pulls

15m Duck Walk

5 Burpee Broad Jump

Then….

:30sec. Frog Pose

:30/side Fragon Pose or Lizard Pose

10/side Bird/Dog

12 Banded Scap Pulls

10 Banded High Pulls

Strength

Hang Clean (5 Sets Build Up Each Set)

1 Clean Pull (Floor)

+

1 Hang Clean Pull

+

2 Hang Cleans

Metcon

Metcon (Time)

For Time…..

3 Rounds

4 Burpee Pull Ups

3 Squat Cleans 155/115

3 Burpee Pull Ups

2 Squat Cleans 155/115

2 Burpee Pull Ups

1 Squat Cleans 155/115

Goal – Sub 4:00 Min. Each Round

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds (Move with Purpose)

15m/side Banded Lateral Walks

10 Table Top Extentions

:30 sec. Plank (Top of Push Up)

:20 sec. Bar Hang or Ring Row Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

30 Jump Rope

15 Ground to Overhead w/Plate

3 Wall Walks or Inch Worms w/Push Up

Rest 1:30

7 Min. AMRAP

5 Burpee Broad Jumps

15 KB Swings

30 Mason Twist

Rest 1:30

6 Min. AMRAP

15 Wall Balls

30 Mason Twists

CF 9/12

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8/leg Goblet Curtsy Squats

6-10 Kip Swings

:30sec. Goblet Wall Sit

Into……

:30/side Banded Hamstring Stretch

:30/side Banded Front Rack Stretch

10/side Squat Thor. Rotations

10 PVC Pass Throughs

10 PVC OH Squats

10 PVC Sotts Press

Strength

Front Rack Lunge (4 x 6-8 Each Leg)

https://youtu.be/EjGByhYeO-Q

**Double Kettlebell**

Today’s Lunges will be a Reverse Lunge and if possible make it a Drop Lunge(feet on Plate)

Focus on Leg Stability and Glute Activation. Alternating legs is allowed but not required.

Metcon

Metcon (Time)

For Time….

7 Rounds

2 Rope Climbs

12 Box Jumps 30/24
– Scale –

Rope Climb:

2 : 1

Strict Pull Ups

Floor to Standing Rope Pulls

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