WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 sets

10 db side plank rotations per side

10 db goblet squats

30 sec wall sit while shoulder pressing with 5/2.5 plate in ea hand

Mobility

30 sec lizard pose ea side

wrist distraction – 10 circles ea direction

30 sec scorpion ea side

30 sec banded couch ea side

30 sec banded hamstring ea side

30 sec front rack strecth

Front Squat (10,10)

10reps for Time @ 45% 1RM

rest 3mins

10reps for Time @ 50% 1RM

even though these are for time, make sure you are not collapsing on the descent. Control the negative squat and explode up fast every rep. Try to stay tight in your core the entire 10 reps.

IT IS LIGHT.. WE WANT TO SEE FUL FRONT RACK POSITIONS – NO CROSSED OVER ARMS BECAUSE IT IS HARD TO GET INTO A FRONT RACK – WORK HARDER 🙂

Gymnastics

B) 12:00 Gymnastics strength

Alternate emom style – 3 total rounds through:

minute 1

B1) Strict handstand Push Up

AMRAP in 60sec – must complete reps in sets of no more or less than 2

*an appropriate sub if you cannot perfrom these would be Pike Strict Handstand Push-Ups

minute 2 – rest

minute 3:

B2) L-Sit Rope Pull Up

AMRAP in 60sec – alternate arms every time you come off the rope

*if you cannot perfrom these with the L Position – perfrom regular single arm rope pull ups or rope body rows as we did 2 weeks ago

minute 4: rest

Metcon (Time)

100m 2-kb front rack carry

*every 10m, stop and do 4 kb front squats before continuing to carry

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