CF 10/2

CrossFit Steed – CrossFit


Warm-up (No Measure)

3 Rounds

35 Double Unders/45 Singles

8/Arm 1-arm KB Suitcase Deadlifts

:30sec. KB Dead Bugs


:30-:45 sec. Straddle Pose w/Rig

:30/side Pigeon Pose

10/side Quad Thor. Rotations

10 TheraBand A,T,Y

10 Banded Deadlifts


Deadlift (4 x 2 Building Up Each Round)

**Segmented Deadlifts**

2 sec. Pause at the Knee

Try to increase weight each round


Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

6 Crushers 50/35

6 DB Box Step Overs 50/35

Run 100m

Crusher = Burpee w/ DBs in hand, stand up from burpee, while deadlifting DBs then Push Pressing them overhead
Box Height should be at Knee height or lower

-Today is going to get TOUGH

Please take some time after class to Foam Roll/Stretch/Lacrosse Ball Smash or even Super Slow Bike or Row. Recovery is important to keep your training consistent


CrossFit Steed – Core-Fiit

Warm-up (No Measure)

3 Rounds

14 Leg Swings

7 Yoga Push Ups

7 Boot Straps

7 Sit Ups

Metcon (AMRAP – Rounds and Reps)

Every :90 sec. for 12 Min.


A. 5 Pull Ups + 10 Push Ups

B. :45 sec. Bike Sprint

Rest 3:00 Min.

14 Min. AMRAP

200m Run

15 Goblet Squats

15 Toe to Bar

CF 10/1

CrossFit Steed – CrossFit


Warm-up (No Measure)

3 Rounds

10/side Banded Lat. Kick Out w/Small Band

10 T- Push Ups

200m Row


:30 sec. Frog Pose

:30/side Fragon/Lizard Pose

10 Bird/Dog

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Jump Squats


Back Squat (5 x 4 @ 75 – 80%)

Building off of last week

– Get a Big Breathe before each Rep


If you don’t have a 1 Rep max, Build Up Each Round to a Heavy 4 but not a 4 Rep max


Metcon (Time)

For Time…..

30 — 20 — 10

Calorie Row

Kettlebell Swings 53/35

Goal – Sub – 4:00

Time Cap – 9:00


CrossFit Steed – Functional Strength Training


10min Continuous Movement

Run 200m

10 Side Plank Clamshells(5 each side)

5 Push-ups with 2sec hold at Top

Functional Strength Training

A)Power Clean

in 10mins build to a max for the day

C) Banded Deadlift

2 reps Every 60sec x 8 sets (use a clean grip and pause on floor between each rep)@50% OF 1RM Deadlift


D)For Time with a Partner

Row 100/80 Cals

100 Wall Balls 20lbs/14lbs to 10/9′

50 Med Ball Sit Ups

100/80 Cal Row

* Both Athletes will work at same time on different movements.

**Work can be split however you want but both movements must be completed before moving on to next.

*** Movements must be done in order

CF 9/29

CrossFit Steed – CrossFit


Warm-up (No Measure)

500m Row

3 Rounds

15m/side Lat. Banded Walks

8/arm DB Muscle Snatch into OH Reverse Lunge


:30/side Scorpion Pose

:30/side Worlds Greatest Stretch Hold

10 Cat/Cow

10 Theraband Backward Circles

10 Theraband Pull Backs

10 Theraband Face Pulls


Shoulder Press (2 x 10 )

2 Rounds


10 Reps


8 Min. EMOM

1 Rep AHAP

-Once each athlete has finished their 2×10 the clock will be Reset


Metcon (Time)


For Time…..


80 1-Arm DB Hang Clean & Press 50/35

200 Double Unders

60 Pull Ups

200 Double Unders

40 Cal. Row

200 Double Unders

30 Chest to Bar Pull Ups

– Split the Reps wit Partner –

Goal – Finish

Time Cap – 15 Min.


CrossFit Steed – Functional Strength Training



6 Half Kneeling Bottom Up Kettlebell Press/arm

12 Side Plank Rotations/arm

Functional Strength Training

A) Back Squat

00X1; 2 reps @ 55% every 60sec x 8 sets (speed focus again)

B) For Time @ 90% Effort


HSPU (Scale back to Hand Release Push Ups)

Strict Pull Ups/Scale as needed

Rest 4mins before C

C)For Time @ 90% Effort


Strict Toes to Rings

Dumbbell Push press 60/45lbs

rest 4mins before D


D)15 mins – Grinder Pace

20m Sled Drag Forward Heavy

3 Rope Climbs 15′

4 Wall Walks

40m Farmers Carry

40 Double Unders (80 single unders)

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