WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

5:00 flow

30 sec dual kb farmers carry 53/36

6 Single Leg Kettlebell Deadlifts/side

10 Single Leg Glute Bridge/side

Mobility

15m staggered step toe touch – alternating legs

15m toy soldier march

15 banded good mornings

30 sec banded hamstring stretch ea side

15 dynamic straddle stretch with 1 sec pause in pancake

30 sec half split (every wk try to split further)

Clean Grip Deadlift (5555)

https://www.catalystathletics.com/exercise/176/Clean-Deadlift/

The Clean DL is executed in a controlled speed and is set up with your clean starting position and with a double overhand (clean) grip. initiate by pushing with the feet against the floor keeping your weight shifted more toward your heels.

At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.
USING YOUR HOOK GRIP NOW

touch n go – no bounce – no regrip on floor

17:00 clock

reps: 5, 5, 5, 5

*build from last week

Metcon (AMRAP – Rounds and Reps)

15:00 amrap

5 Power cleans 95/65 – Touch and Go Reps

5 Burpee Box Jump Over 24/20″

Row 20sec @ 97%
partner up, you rest while your partner works

*if no partner the rest:work is 1:1 ratio

*INCREASE your power snatch clean weight by 10/5 lbs every set ONLY if you are able to match or beat your row calories from prior round – otherwise stay the same*

YOUR GOAL IS TO INCREASE YOUR WEIGHT AS MUCH AS YOU CAN WHILE GETTING AS MANY CALORIES AS POSSIBLE

*SCORE total cals rowed & put finishing weight in the notes

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