WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

– 3 Sets –

8/arm 1/2 Kneeling 1-arm Landmine Press

:20/side Side Plank (hold a DB in opposite hand if Possible)

150m Run

Mobility

Warm-up (No Measure)

:30/side Pec Stretch w/Rig

:30/side Lat Stretch in Child Pose

10/side Bird/Dog (Slow)

10 Wrist Stretch on Floor (hands forward & hands backward)

10 Banded Pass Throughs

10 Banded Shoulder Press

Strength

1 1/4 Close Grip Bench Press (4 Sets of 5 Reps )

-Keep those elbows tucked in

-Shoulders Glued to bench

– Feet stay on the floor & Butt stays on bench
https://youtu.be/Btzu4GhOMUE

ACCESSORY WORK

1/2 Kneeling Anti-Rotation Arnold Press (3 Sets of 4-6 Reps each Arm)

– Use a Red Band only (no need to go up)

– Focus on solid upright position

– Keep those Shoulder active
https://youtu.be/EtEP2qxiTKk

After you finish each set with both arm preform:

8/arm 1-arm KB Row

:90 sec. Rest after the Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min. AMRAP

4 1-Arm KB Deadlifts (sumo style)

3 1-Arm KB Snatch (from floor)

2 1-Arm KB OH Rev. Lunge (1 ea. Leg)

** Finish all reps with 1 arm then switch after the lunges**

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