CROSSFIT

“The Herd At Home” Series

OUTDOOR WOD @ 6am (Assiniboine Park)

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL interactive links on our Facebook Members (The Herd of 431) page.

Lift (Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

High Hang Squat Clean (3) + Pause Split Jerk (3)

MetCon

6 Rounds For MAX Reps of:

3 Minute AMRAP of:

6 HR Pushups

8 Alternating Lunge Jumps

10 V-Ups

-1 Minute Rest-

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WOD @ 12pm (Assiniboin Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

ALL interactive links on our Facebook Members (The Herd of 431) page.

Strength (Barbell/Weights/KB/DB/Household Object)

6 Sets of:

Option #1 – 60s Floor Press (95/135#)

Option #2 – 60 Floor Press (Empty Barbell)

Option #3 – 60s SA Glute Bridge DB Press (KB/DB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon (Barbell/Weights/Broomstick/Hockey Stick)

20 Minute AMRAP of:

200m Run (60s Jog/Walk)

16 OH Squats (65/95)/20 OH Squats (Barbell)/24 OH Squats (Broom Stick/Hockey Stick)

8 Bar Facing Burpees

CROSSFIT

“The Herd At Home” Series

MetCon

i) “Griff” (Demo Video Below)

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

–> Wear A Weight Vest If You Have One <–

ii) For Time:

21-15-9 For Time of:

Straight Arm Burpees

Tuck Jumps

[3 Minute Cap – GOOD LUCK!!!]

iii) For Time:

200 Situps

*On Every Minute Starting At 0:00 Perform 10 Plank Out/In Jumps (Elbows)*

Friday

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

Saturday

There will be NO Facebook Live/Zoom session, but a Weekend WOD will be posted!

Sunday

Rest Day

Monday (Victoria Day)

Friends & Family WOD via ZOOM – 1pm

This workout will be open to ANY and EVERYONE (via ZOOM) who would like to try out the wonderful sport of CrossFit!!!  Please feel free to share the link below!!!

Click HERE to join ZOOM!!!

►Meeting ID: 850 0691 6689

►Password: 103669

Tuesday

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WORKOUT @ 12pm (Assiniboine Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL interactive links on our Facebook Members (The Herd of 431) page.

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

► Barbell + Weights: Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk (2)

► Empty Barbell: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (2) + Split Jerk (2)

► Broomstick/Hockey Stick: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (3) + Split Jerk (3)

MetCon (Plate/Pullup Setup/DB/KB)

For Time:

50 Plate GR2OH/KB SDHP/SA DB Cleans

50 Lateral Jumps

10 Rounds of:

8 Pullups (View Videos Below)

8 Pushups

50 Lateral Jumps

50 Plate GR2OH/KB SDHP/SA DB Cleans (Switch Every 5 Reps)