WOD

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

https://youtu.be/bgOgC9PFVQI

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

Address:

2705 W 16th St Brooklyn, NY 11224

Phone Number:

Email:

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