WOD

CrossFit Steed – Functional Strength Training

Warm-up

4-Sets – Shoulder and hip focused activation and stability

2 Turkish Gets Ups/arm(light weight)

15m Perfect Bear Crawl

10 Alternating Single Leg RDL(No weight)

rest 45sec between sets

Functional Strength Training

A) Back Squat

21X1; 1.1.1 rest 10sec/rest 2-3mins x 5 sets (3 reps per set with 10sec rest between reps where the bar is put on the rack) – build with every set

B1)Rear Foot Elevated Split Squat

30X1; 4-6/leg; rest 60sec x 3 sets (Dumbbells loaded at sides)

B2) Strict Chest to Bar Pull-Up

40sec AMRAP; rest 90sec x 3 sets (maximum number of reps at a time is 3 reps, perfrom as many reps in 40sec as you can but never more than 3 at a time) – scale back to regular strict if you cannot get your chest to bar(use a band if necessary)

C1) Single Arm Cross Body Romanian Deadlift

3111; 4-5/leg; rest 60sec x 4

C2)Half Kneeling DB Arnold Press

2111; 4-6reps x 4; rest 60sec

Metcon

D) 12mins Continuous Grind

3 Hollow Body Wall Walks

12m Seated Sled Drag Face pull

10 Weighted Sit Ups ( sit up with a 15-20lb DB on your chest)

30m Single arm Farmers Carry/arm (Choose a heavy DB or KB to carry – if you have a farmers handle then load it up)

*Sustain for the whole 12mins

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