WOD

CF 7/16

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Min. Foam Roll Back

:30/side Foam Roll Lats & Quads

Into…

2 Rounds

15m Bear Crawl

15m Walking Lunge

7 Knee to Elbow or Knee Raises

Squat Prep:

10/side 90/90 Hip Stretch

15 Banded Glute Bridge Extentions

7/side Goblet Cossack Squats

Strength

Back Squat (PAUSE SQUAT 6 X 4 @ 80% )

2 Second Pause in the Bottom

Use Back Squat Numbers

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Goal – Sub 8:00 Min. (11 Min. Cap)

Very Tough to RX

**Snatches need to be TnG or fast singles. No standing around!**

07/15/2018

CrossFit Steed – Functional Strength Training

Warm-up

4-Sets – Warm Up and Activate

Row 10/8 Calories (increase pace with each set)

6 Single arm KB Press/arm

4 Single Arm DB Muscle Snatch/arm

rest walk 45sec between sets

Functional Strength Training

A1) Glute Bridge Dumbbell Bench Press

21X1; 4-6reps x 4 sets; rest 45sec

A2)Dumbbell Bent Over Row

(place a theraband around your knees to reinforce keeping your hips active); 21X1; 6-8reps x 4 sets; rest 90sec

B1) Kettlebell Front Rack Reverse Lunge

2110; 4-6reps/leg; rest 30sec x 3

B2) Ring Face Pull

6-10reps; rest 30sec x 3 sets

B3) Plank Waves

45-60sec continuous movement (ensure you are moving slow and controlling all of the range of motion) rest 60sec x 3 https://youtu.be/JRCQHYQt7Ik

Metcon

C) 3 Sets Not for Time

45sec Wtd Wall Sit (hold KB’s in front rack position)

45sec Wtd Plank (elbow plank with plate on your back)

10 Dumbbell Bicep Curls (3011)

*rest as needed between movements

CF 7/14

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

10 MedBall Thrusters

10 MedBall SitUps

Into……

:30/side Iron Cross

:30/side Lizard Pose

10 Prone Angels w/Rotations

10 Band Pull Aparts

Strength

Bench Press (5 X 3 @ 88%+)

Metcon

Metcon (Time)

SIDEKICK SATURDAYS

w/PARTNER

For Time……

50 Synchronized Lunges

100 Double Unders

50 Goblet Squats 53/35

50 Calorie Row (50/50)

50 Goblet Squats

100 Double Unders

50 Sync. Lunges

GOODBYE LEGS!!! 🙂

07/13/2018

CrossFit Steed – Functional Strength Training

Warm-up

Every 3mins Complete the Following – x 3-4 Sets

Run 200m

12 Goblet Curtsy Squats (6/side)

12 Kipping Toes to Rings

Functional Strength Training

A1) Barbell Good Morning

3111; 4-6reps x 4; rest 45sec

A2) Side Plank Clamshells

6/side; hold 3sec at top of each rep; rest 60sec x 4

B) Back Squat

20X1; 2,2,2,2,2 rest 3mins between sets (Try to build weight a little with each set – make the last two sets very tough)

C1) Deficit Reverse Lunge

(Kettlebells front rack loaded) 4-6/leg x 4; rest 45sec

C2) Wall Deadbug

45-60sec continuous slow reps; rest 45sec x 4 https://youtu.be/QN-RFnJQt3c

D) Side Plank

1 set for max seconds on each side – take plenty of rest between sides.

CORE-FIIT 7/13

CrossFit Steed – Core-Fiit

Warm-up

Warm-up (No Measure)

8 Min. Easy Pace

100m Run

10 Yoga Push Ups

10 Tuck Ups

10/side Banded Lateral Walks

Metcon

Metcon (AMRAP – Reps)

24 Min. EMOM

*Max Effort*

A. Burpee Box Jump or Step Up

B. Alt. DB Snatch

C. 200m Run

D. Sit Up into Press w/Plate

E. :30 sec Plank

CF 7/12

CrossFit Steed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5/each Banded Kick Outs

5/side Side Plank Rotations w/SUPER light weight

30m KB OH Carry (Every 10m 5 Push Press)

Into…

:30/side Banded Lat Stretch

10/side Squat Thor. Rotations

10 PVC Pass Throughs

**THACKER SEQUENCE**

Strength

Power Snatch (7 X 2 @ 70-80%)

Build Up within your Rounds

ONLY GO PAST 70% IF REPS LOOK GOOD

DO NOT TOUCH N GO

Metcon

Metcon (Time)

For Time….

15 – 12 – 9

Bar Facing Burpee

Front Squats 135/95

HandStandPush Ups

Goal – UnBroken Front Squats / Try to Sprint

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