WOD

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Wall Ball Sit-Ups

10 Cossack Squats

10 Inch Worm

Metcon

Metcon (AMRAP – Reps)

25 Min. EMOM

Min. 1 Goblet Squats

Min. 2 Burpees

Min. 3 Russian Twist w/Weight

Min. 4 Jump Rope

Min. 5 REST

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up (No Measure)

2 Rounds

15m Crawl

10 Dynamic Straddle

15m Duck Walk

10 Glute Bridge

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

10 DB Curl n Press

20 Mountain Climbers

15 KB Sumo Deadlift High Pull

300m Run

REST 2 Min.

10 Min. EMOM

A. :30 Max KB Swings

B. 2-4 Wall Walks or :20 sec. HS Hold

CF 8/09

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15m Quad Crawl

12 Med Ball Cleans

10 HollowBody Rocks

Into…..

:45 Foam Roll Back w/PVC or Barbell

7/side WindMills

10 Banded Pull Aparts

10 Banded Sh. Press

10 Banded Rows

Skill Work

ROPE CLIMB WORK

Focus on the technique of how to wrap the feet and be the most efficient with our movement.

Those who RX Rope Climb WODs work on Legless

6 x 2-3 Legless

5 x 2-3 Legless Starting in Seated Position
https://youtu.be/nI4MijQJ_No

https://youtu.be/5xv1lBNFA5U

https://youtu.be/G_3kJy-_CiA

Metcon

Metcon (Time)

For Time…..

Every 3:00 Min. Until Athlete Completes 100 Wall Balls

15m Double KB Front Rack Carry 53/35

10 Burpees Over KB

Max Wall Balls in Remaining Time 20/14

08/08/2018

CrossFit Steed – Functional Strength Training

Warm-up

Every 4mins Complete the Following x 3 Sets

Row 200m

12 Step Ups (24/20″)

8 Kipping Toes To Bar

Functional Strength Training

A) Back Squat

20X0; 3,2,1,3,2,1 rest 3mins between sets (Wave Load)

B1) Split Stance RDL

3111; 4-6/leg x 5; rest 90sec

B2) Deficit Reverse Lunge

Stand on a 4-6″ step so that you step down with each lunge – (Kettlebells front rack loaded) 10 reps alternating x 5; rest 90sec (build from last week if you can)

C1) Side Star Plank

20-30sec – Weighted by holding a DB in your top arm; rest 60sec x 4

C2) Dumbbell Curl and Press

Alternating arms every rep; 4-6/arm; rest 60sec x 4 https://youtu.be/RKDvr9FS8Ks

CF 8/08

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7/leg Rev. Lunge w/Plate OverHead

10/side Mason Twist w/Plate

5 Burpee Broad Jumps

Into……

:30/side Banded Lat Stretch

10/side Worlds Gratest Stretch Rotations

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Banded OH Squats

Strength

Overhead Squat (5 X 2 w/Pause @ Bottom)

Solid Pause at the Bottom

2 seconds if Possible

May Go Up each Round if Tempo is Kept

Metcon

Metcon (Time)

For Time…..

50 Hang Power Snatch 45/35lbs

15 Cal. Row

40 Hang Power Snatch

30 Cal. Row

30 Hang Power Snatch

45 Cal. Row

CORE-FIIT

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

400m Row

Into….

2 Rounds

5 Yoga Push Ups or Shoulder Taps

10 Sit Ups

5/leg Samson Lunge

10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

EVERY 1:00 Min. For 10:00 Min.

*Alternating*

A. 5-8 KB/DB DEADLIFTS (try to increase each round)

B. 4-6 Box Jumps

Rest 2:00 Min.

15 Min. AMRAP

10 Goblet Lunges

20 KB Swings

200m Run

Every 3:00 Min. 7 Burpees

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