WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Every :90 seconds x 3 rounds

30 single unders

6 Air squats

6 Push up T’s 3/each side

Mobility

theraband complex

internal/external rotations x10

back circles x10/side

back rows x10

ATYs x10

mini band on wrists

10 handcuffs – elbows at sides

10 handcuffs – OH

10 squatting thoracic rotations ea arm

ACCESSORY WORK

Strict Pronated Chest to Bar Pull-Up

*add weight if you can

3 sets: rest 90 sec between sets

1 set = 3,2,1;

3 unbroken, drop down rest 10 sec

2 unbroken, drop down rest 10 sec

1 rep

SCALE:

*begin with toughest scale you can do and work your way easier as needed

*stay strict through ur scales, no kipping

scales in order:

on pup bar: c2b, regular pull ups

chest to ring row: feet raised in line with rings (add weight)

lower height of feet until hitting ground & changing angle

Metcon (Time)

For Time

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

Strict Handstand Push Ups

*20m dual KB Front Rack Carry Between Each Set
*Scale to Pike Strict Handstand Push-Up

(begin at toughest scale & go easier as you may need

by changing height or deficit of your scaling

ie start toes on box then move knees, or

start knees on box but hands at deficit position on plates

and then lower the deficint as needed

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