WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

6:00min flowpace

8 /leg split stance KB RDL

5 /arm 1/2 kneeling kb windmill

8/arm pushup shoulder taps

Mobility

theraband:

10/10 internal/external rotation ea arm

10/arm back circles

10 face pulls with 2 sec pause

10 ATY’s

30 sec / sidepeck stretch on rig

Rotator Cuff work with mini plates

https://www.youtube.com/watch?v=aPO1I_V6WmI

10 front shoulder raise (palms facing down)

10 side shoulder raises – palms face down

10 db pushbacks – palms facing behind

10 45 degree thums down raises

10 45 degree thums up raises

Strength

SuperSet Style

Barbell Glute Bridge Ext. (3 Sets of 6 per Leg)

https://www.youtube.com/watch?v=6EhYj5eSngY
Use small plates for more range of motion

1-Arm Dumbbell Cuban Press (3 Sets of 4-6 per Arm)

https://www.youtube.com/watch?v=oQJoK0a3h44
***after you finish the cuban press preform a Star Plank for :30 sec. each side***

Metcon

Metcon (AMRAP – Rounds and Reps)

12mins

Continuous Work Grinder

A) start on right side:

2 Turkish Get Up R

8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry R **

12 Forearm Plank to Tall Plank

B) start on left side:

2 Turkish Get Up L

8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry L **

Assault Bike .3 Miles
**you should be able to do all right side movements unbroken as well as all the left side movements unbroken

STAGGER STARTERS:

1/2 athletes start at A, other 1/2 starts at B

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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