WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 rounds:

30 sec wall sit (hold kb in goblet)

5 russian kbs HEAVY

5 burpee box jumps

*no step ups (jumps only even if you have to scale down to a plate… work on hip explosion)

Mobility

10 leg swings front/back ea leg

10 leg swings side/side ea leg

1:00 pancake straddle stretch (use medball)

15 banded good mornings

30 sec banded couch ea side

30 sec banded hamstring ea side

Back Squat (666)

tempo 10X1; SPEED SQUATS

*load barbell with 65-70% of 1RM

9:00 clock

work 1:00: complete 1 rep every 10 sec

rest 3:00

work 1:00: complete 1 rep every 10 sec

rest 3:00

work 1:00: complete 1 rep every 10 sec

*6 total reps with fast rerack in between reps

*focus on FAST EXPLOSION in every rep

Gymnastics

B) 9:00 Gymnastics strength

Alternate emom style

minute 1

B1) Elevator ring dips:

reps 6 (2 sec pause at every position)

https://www.youtube.com/watch?v=tEyV6Zf1g2A

*scale with narrow grip elevator pushups

minute 2

B2) Archer pull up on rings

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

reps 3 per arm

scale with archer ring rows

minute 3: rest

Metcon (No Measure)

3 RNFT:

6 Half Kneeling Alternating KB Press

*(3/arm – then switch knees and do another 3/arm – 12 total)

4 reps of [Single Arm DB Row + Muscle Snatch] – each arm

20m Single Arm Farmers Walk ea arm AS HEAVY AS POSSIBLE

rest as needed

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