WOD

CF 10/2

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

35 Double Unders/45 Singles

8/Arm 1-arm KB Suitcase Deadlifts

:30sec. KB Dead Bugs

Into…..

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

:30/side Pigeon Pose

10/side Quad Thor. Rotations

10 TheraBand A,T,Y

10 Banded Deadlifts

Strength

Deadlift (4 x 2 Building Up Each Round)

**Segmented Deadlifts**

2 sec. Pause at the Knee

Try to increase weight each round

Metcon

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

CORE-FIIT

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.

(Alternating)

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

Warm-up (No Measure)

3 Rounds

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

10 T- Push Ups

200m Row

Into……

:30 sec. Frog Pose

:30/side Fragon/Lizard Pose

10 Bird/Dog

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Jump Squats

Strength

Back Squat (5 x 4 @ 75 – 80%)

Building off of last week

– Get a Big Breathe before each Rep

– CONTROL = STRENGTH

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

Metcon

Metcon (Time)

For Time…..

30 — 20 — 10

Calorie Row

Kettlebell Swings 53/35

Goal – Sub – 4:00

Time Cap – 9:00

09/30/2018

CrossFit Steed – Functional Strength Training

Warm-up

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

Metcon

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

Warm-up (No Measure)

500m Row

3 Rounds

15m/side Lat. Banded Walks

8/arm DB Muscle Snatch into OH Reverse Lunge

Into…..

: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

Strength

Shoulder Press (2 x 10 )

2 Rounds

_________________

10 Reps

Then……

8 Min. EMOM

1 Rep AHAP

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

Metcon

Metcon (Time)

**SIDEKICK SATURDAYS**

For Time…..

w/Partner

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.

09/28/2018

CrossFit Steed – Functional Strength Training

Warm-up

3-Sets

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

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

HSPU (Scale back to Hand Release Push Ups)

Strict Pull Ups/Scale as needed

Rest 4mins before C

C)For Time @ 90% Effort

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

Strict Toes to Rings

Dumbbell Push press 60/45lbs

rest 4mins before D

Metcon

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)

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: