CrossFit Steed – Steed Strength & Conditioning
Warm-up
Warm-up (No Measure)
6:00 Min. Bike
:50 sec Slow / :10 sec. Sprint
Increase your pace every min.
Mobility
:30/side 1/2 Frog Pose
:30/side Scorpion Pose
10/side Worlds Greatest Stretch Rotations
10 TheraBand Back Circles
10 TheraBand ATYs
10 TheraBand Rows
ACCESSORY WORK
Gymnastics
SUPER – SET STYLE
Weighted Pull-ups (3 Sets of 2 + 2 + 2)
Try to Hold a Wide Grip
+ = :15 sec. Rest
If can not use weight strict or banded is acceptable. No jumping pull ups
Warm-up (No Measure)
STRICT HANDSTAND PUSH UPS
3 Sets of 5 Reps
Tempo – 2.0.X.2
-if unable to do strict do Pike(box) Handstand Push Ups or DB Z-Press – no kipping
Functional Strength Training
Dumbbell Lateral Box Step Downs (3 Sets of 7 reps Each Leg)
https://youtu.be/p0g2kKvYu7k
Box at Knee height or Lower
Try to build up each round
1-Leg Barbell Hip Thrust (3 Sets of 8-12 each Leg)
Tempo – 3.0.X.0
Metcon
Metcon (Time)
For Time…
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Dual KB Cleans 53 / 35
** after each set of cleans (included the last round)
20m Dual KB Front Rack Carry
