WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

A) 20sec /leg – Single Leg Hip Thrust Isometric hold at top – at 10 sec in video: https://www.youtube.com/watch?v=om7q9aCVvR0

B) 20 sec – Feet Elevated Thoracic Bridge (scale by not elevating ft) https://www.youtube.com/watch?v=4Xpqmt_FAv4

C) 15 sec /leg – Single Leg L-Sit hang on bar

*extend only one leg fully strait (the other keep tucked)

D) 50′ Kareoka/side – https://www.youtube.com/watch?v=XjuE4DKw0Hg

Mobility

2:00 flow – walking kb crossbody RDL into knee raise – alternating legs

– 1st minute use no kb, just body weight

– 2nd minute use light kb in the toe touch hand

*FORM -=

i. do the crosbody RDL directly into a knee raise

ii. for the knee raise = keep the same leg stationary on ground, try to bring the leg that is lifted behind you all the into the knee raise without stopping to touchc the ground for balance

iii. then with the knee raise leg, complete a forward lunge & stand up full.

iv. switch sides to start the lext crossbody RDL

2:00 flow – hip 90/90 stretch and 5 second hold each rep

– 1st min use just body weight

– 2nd min hold a light kb at chest = https://youtu.be/D2ThOWxGbSI

Strength

RNT Clean Grip RDLs (4 Sets of 3+8)

tempo – 4.0.1.0/2.0.1.0

STRIP SETS

for every Round/Set you preform 3 Reps at 4.0.1.0 tempo at a heavy weight then strip weight and go straight into 8 Reps at 2.0.1.0 tempo

https://youtu.be/VSMlSDJVG7k

Metcon

Metcon (4 Rounds for time)

For Time….

4 Sets –

(individual rounds time)

.4/.3 Miles Assault Bike

9 Hand Release Push Ups

7 Strict Pull Ups

5 Box Jump Step Down 30″/24″

3 Burpees

1 Rope Climb

Rest :60 sec. After each Round
*try to beat your time each round*

score = individual round times

Address:

2705 W 16th St Brooklyn, NY 11224

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