WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

3 Sets – Glute and Shoulder Activation

8 Inch worms w/Push Ups

8 Curtsey squats/4 each leg

8 Single Leg Quadra-ped Hip Extensions

ACCESSORY WORK

A)

3 KB Cross Body Split Squat R

3 KB Cross Body Reverse Lunge R

3 KB Cross Body Step Ups R

rest 30sec

repeat complex on left side

rest 1:00

3 total sets

*keep loads light at first; slow down to focus on positions and range of motion & then add intensity only once perfect

Banded Seated Barbell press (333)

B1) Banded seated barbell Press

tempo 31X1;

reps: 3

increase load from last week

*rest :60 seconds

Barbell Front Rack Cossack Squats (10,10,10)

B2) Barbell Front Rack Cossack Squat

tempo 3011;

reps: 5/leg;

*rest :90 seconds

Close Grip Bench Press (333)


c1) Close Grip Bench Press

reps 3,3,3

20X1 tempo;

build load from last week

*rest :30 seconds

Single Arm Dumbell Press (666)

C2) Alternating Dumbbell Bench Press Top Down

tempo 30X0;

reps 4-6/arm;

*rest 60 seconds

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