CROSSFIT
“Herd At Home” Series
MetCon
For Time:
50 Burpees
50 Air Squats
40 Burpees
40 Pushups
30 Burpees
30 Situps
20 Burpees
20 V-Ups
10 Burpees
10/Side Split Squat Jumps (MAX HEIGHT)
180s Wall Sit
180s Plank
Author: River City Strength and Conditioning
WOD [Saturday/Sunday] 053020/053120
CROSSFIT
“Herd At Home” Series
MetCon (Steady State Cardio)
For Time:
Walk OR Run 5km
*Compare to 032720*
Map Your Route Using www.onthemapgo.com
WOD [Friday] 052920
Reminder to everyone, Equipment Drop Off is at 5pm TONIGHT!!!
CROSSFIT
“The Herd At Home” Series
Strength (Muscular Endurance)
On Every 10th Minute For 50 Minutes Perform:
15 Weighted Glute Bridge (Barbell)
10/Side Renegade Rows (DB/KB/Household Object)
15 Weighted Situps (Anchored – Barbell)
10/Side SA Shrugs (DB/KB/Household Object)
15 Skull Crushers (Barbell)
10/Side SA SL RDL (DB/KB/Household Object)
15 Bicep Curls (Barbell)
10/Side Seated Strict Press (DB/KB/Household Object)
►Take 5-8 minutes to warm up
► ALL movements/repetitions can be modified to work with whatever piece(s) of equipment/weights you have.
► You can use an empty barbell, or load it with weight, athlete choice.
► If you finish prior to the 10 minute mark, rest.
► Don’t move TOO quickly, pace wisely.
► Be sure to get at least 60-90s rest per set.
► Take 5-8 minutes to cool down
WOD [Thursday] 052820
Morning Everyone!!! With the gyms able to open June 1st, we will be making some changes to this weeks workout schedule so we can properly prepare to Re-Open IMMEDIATELY!!!
►There will be NO Facebook Live/Zoom workouts today or tomorrow.
►A WOD will be posted for you to do on your own time.
►There WILL be a 12pm Outdoor WOD today, but there will be NO Outdoor WOD tomorrow (Friday).
►Equipment Drop Off will be THIS FRIDAY @ 5pm (Mandatory).
CROSSFIT
“The Herd At Home” Series
OUTDOOR WOD @ 12pm (Assiniboine Park)
MetCon (Barbell/DB/KB/Household Object)
EMOTM 30 Minutes of:
2 HSPU/Decline Pushups
4 Deadlifts (95/135) OR 8 Deadlifts (Empty Bar/DB/KB/Household Object)
6 Air Squats
Accessory
EMOTM 12 Minutes of:
Odd: 12 Pistol Squats OR 6/Side Bulgarian Lunges
Even: 30-45s Headstand/Teddy Bear Stand/Plank
WOD [Wednesday] 052720
CROSSFIT
“The Herd At Home” Series
OUTDOOR WOD @ 6am (Assiniboine Park)
WORKOUT DEMO LIVE @ 9am (Facebook Live)
WORKOUT LIVE @ 12pm (Facebook Live/Zoom)
ALL interactive links on our Facebook Members (The Herd of 431) page.
Lift
i) EMOTM 20 Minutes of:
Barbell + Weights: Snatch
Empty Barbell: 3-Position Snatch
Broomstick/Hockey Stick: 3-Position Snatch + Snatch Balance (2)
ii) EMOTM 20 Minutes of:
Barbell + Weights: Clean & Jerk
Empty Barbell: 3-Position Clean + Jerk
Broomstick/Hockey Stick: 3-Position Clean + Jerk (3)
iii) Pause Back Squat
Barbell + Weights: 5×3 (3s Pause)
Empty Barbell: 5×5 (7s Pause + Jump)
Broomstick/Hockey Stick: 5×7 (10s Pause + Jump)
River City Strength and Conditioning 