WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

6/arm 1-Arm 1/2 Kneeling KB Press (bottoms up) Tempo- 4.1.X.1

6m/side Tall Plank Lat. Crawl Slow Deliberate

8 Dual mini-Plate Ext. Rotations Tempo- 3.0.3.0

Mobility

Shoulder Prep

supine shoulder flexion with 5s/2.5s

90 seconds per arm

https://youtu.be/N_wIK-Zpuug

15 Prone angels + rotation behind back into handcuff position

* use same weights 5s/2.5s

** dont let arms/shoulders or hands touch the ground

mini bands on wrists:

10 handcuffs

10 overhead w elbos locked out

Strength

Z-Press (reps – 5,4,3,)

https://youtu.be/wF0Och9eq28

tempo – 3.1.3.1

build up from last week

if first time doing lift build up mederately

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 Min.

for quality & tempo:

10 Dumbbell Deadlift 2.0.X.0 – 50/35

30m Dual Kettlebell Overhead Carry (TOUGH FOR YOU)

:30 sec. Supinated Grip Ring Row Hold

20 Banded Tricep Extensions 10X0

Rest :60 sec. after each round

score = rounds and reps
*pick a tough DL weight but make sure you hit the proper tempo

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