WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

3 Strict Toe to Ring

:20 sec. Hanging Active Ring Hold

10 Push Up w/Shoulder Taps

10/side Side Plank Powell Raise (small plate)

Mobility

Warm-up (No Measure)

:30/side Pec Stretch w/Rig

10 Theraband Back Circles

10 Theraband Angels

https://www.youtube.com/watch?v=B3t7071BI4A

10 PVC Cuban Press

8/leg PVC Press in Split Stance

https://youtu.be/65NfhQA-Y3U

10 PVC Jerk Balance

Strength

Jerk Skill Complex (1 Rep Every 2:00 for 5 Sets (10:00))

– Split Jerk Complex –

1 Jerk Dip Squat (2 sec. Pause in Bottom)

+

1 Split Jerk (2 sec. Pause in Dip)

+

1 Split Jerk (2 sec. Pause in Catch)

** For those new to split jerk, take this time to work on technique with very light to light weight **

Metcon

Metcon (Time)

For Time ……

3 Rounds

400m Run

3 Strict Handstand Push Ups

6 Kipping Handstand Push Ups

200m Run

2 Strict Handstand Push Ups

4 Kipping Handstand Push Ups

16:00 Min. Cap
If unable to run due to Rain sub to Row + 50m (450/250m)

– Scales –

HSPU – Pike(box) HSPU, Pyramid Push Ups, Hand Release PU, Z-Press

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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