WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

weakness warm up – ROW:

4:30 row flush

1:00 at damper 10

1:00 at damper 8

1:00 at damper 6

1:00 at damper 4

:30 unbroken russian kb swings (moderate)

*foccus on hip explosion and butt squeeze through all swings

Mobility

pec focussed mobility

– scorpion pose 1:00 each side

– pec stretch on rig :30 each side

– 15 red band pull aparts with 2 sec pause in full extension moving past the chest)

– 15 internal / external rotations therabnad

ACCESSORY WORK

A1) depth push ups

2121; 8-10reps; rest 45sec x 3

A2) single arm dumbbell upright row

1112; 6-8/arm; rest 90sec

B1) sumo stance good morning

3111; 4-6reps

increase load from last week

B2) Barbell hip thrust

10×2

6-8 reps;

increase load from last week

*take a slightly longer contraction at the top of the rep

C1) low incline close grip bench

tempo 22X1;

reps 4,4,4;

C2) single arm incline dumbbell bench press

tempo 20×0;

10-12reps;

*same angle bench as C1

rest 2:30 between supersets

Static back – 5 mins

https://www.youtube.com/watch?v=fS5PZ1aXbbE

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!