WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Sets

15m Quad Crawl

:20/side Star Plank

7/arm 1-Arm DB Muscle Snatch

Mobility

:30/side Scorpion Pose

:30/side Lat Stretch in Child Pose

10 Quad Thor. Rotations

10 TheraBand Back Circles

10 Theraband ATYs

10 Theraband Face Pulls

10 TheraBand OH Squats

ACCESSORY WORK

Gymnastics

This is to be done Super Set Style

Weighted Pull-ups (3 Sets of 7 Reps)

Tempo – 2.1.x.1

All Reps to be done Strict

Sub:

9 Strict Pull Ups

12 Band Pull Ups for Range of Motion

1-Arm KB Strict Press (3 Sets of 8 Each Arm)

Tempo- 3.0.X.0

Focus on Control

Functional Strength Training

This is to be done Super Set Style

Warm-up (No Measure)

B1 – RNT 1-Leg Dual DB Box Step Ups

3 Sets of 8 each Leg

Tempo – 2.1.X.1

https://youtu.be/RVXIMh_Mk9c

B2- Band Hip Thrust

3 Sets of 20 Reps

Tempo – 2.1.2.1

https://youtu.be/7ip_v_ud2Ww

B3- WindShield Wipers

3 Sets of 30(15 ea. Side)

Slow on the way down

Metcon

Metcon (No Measure)

3 Sets (Not For Time)

12 Dual DB Bi-Cep Curl into Strict Press

40m/arm 1-Arm Farmer Carry

12 Ring Body Saws

*Rest As Needed*
Bicep curl into press

https://youtu.be/LqaT7MqAQlg

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