WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

7:00 work on TGU – teach each move and have athletes repeat multiple reps in each stage

using very light weight

a) 5 each arm – 1/2 TGU

*go slow motion and hit all the stops (sit up to elbow, then to stiff arm, & hit all the stops in reverse too)

b) 5 ea arm = (1/2 TGU + hip raise + leg through onto knee w vertical torso)

*go slow motion and hit all stops forward and back

c) full TGU = 5 reps each arm

*go slow and deliberate, hit all stops

Mobility

1:00 behind the back elbow to elbow grip

*30 sec each arm as the top arm

30 sec – behind the head chest stretch

*https://www.youtube.com/watch?v=ESviEdZSfII

:30 / side – pec stretch on rig

childspose:

30 sec extended on finger tips (palms off floor)

30 sec/side thread the needled

move from childspose into down dog:

from there complete 10 yoga push ups with 3 second pause at top

Strength

Super Set Style

Glute Bridge Barbell Floor Press (2 Sets of 8 Reps then 1 Set of 6 Reps)

https://youtu.be/fTnzZx2GeZ4
Tempo – 3 . 0 . X . 0

dual DB Prone Row (2 Sets of 8 Reps / 1 Set of 5 Reps)

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

using the bench to lay on

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Min. AMRAP

**Climb the Ladder**

2 – 4 – 6 – 8 – 10 …… 24 – 26 ……. 80

Turkish Get Ups

Renegade Rows
CASH OUT (after 12:00 is up) = 500m sandbag run

renegade rows:

https://www.youtube.com/watch?v=aWqRpGX5rLk

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