CROSSFIT
“The Herd At Home” Series
WORKOUT DEMO LIVE @ 9am (Facebook Live)
WORKOUT LIVE @ 12pm (Facebook Live/Zoom)
WORKOUT LIVE @ 5pm (Zoom)
ALL Links on our Facebook Members (The Herd of 431) page.
MetCon
In Teams Of 2 Complete For Time:
“The 900”
200 Double Unders/500 Skips/200 Jumping Jacks
175 Push Press (Bar/DB/KB/Household Object)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Get-Ups (Bar/DB/KB/Houshold Object)
Accessory (Core)
Hollow Hold/Plank Tabata
CROSSFIT
“The Herd At Home” Series
► THERE WILL BE NO DEMO VIDEO TODAY ◀︎
WORKOUT LIVE @ 12pm (Zoom)
WORKOUT LIVE @ 5pm (Facebook Live/Zoom)
ALL Links on our Facebook Members (The Herd of 431) page.
Lift (Broom Stick/Hockey Stick/Barbell)
EMOTM 12 Minutes of:
Broom Stick/Hockey Stick: 5 SOTS Press + 5 Snatch Drop
Bar: 3 SOTS Press + 3 Snatch Drop
MetCon (Rope)
12 Rounds For Time of:
200m Run (60s Jog/Walk)
50 Double Unders/100 Skips/50 Jumping Jacks
CROSSFIT
“The Herd At Home” Series
MetCon (DB/KB/Household Object/Broom Stick/Barbell)
i) EMOTM 10 Minutes of:
[Burpee Complex] x2 –> Video Demo Below
*Perform the entire Burpee Complex TWICE on every minute for 10 minutes*
ii) 3 Rounds For Time of:
10 SA Straight Arm Burpee Deadlift – L
10 SA Straight Arm Burpee Deadlift – R
15 SA S2OH – L
15 SA S2OH – R
20 Broom Stick/Empty Barbell Squat Snatch
20 Pistol Squats –> Video Demo/Modifications Below
60s Plank (Elbows)
CROSSFIT
“The Herd At Home” Series
WORKOUT DEMO LIVE @ 9am (Facebook Live)
WORKOUT LIVE @ 12pm (Facebook Live/Zoom)
WORKOUT LIVE @ 5pm (Zoom)
ALL Links on our Facebook Members (The Herd of 431) page.
MetCon (KB/DB/Box/Chair/Ledge/Bike/Rollerblades/Skateboard)
“Heidi”
23 Minute AMRAP of:
23 Air Squats
23 Pushups
23 KB Swings
23 Lunge Jumps
23 Sit Ups
23 Box Hops
Immediately Followed By:
For MAX Distance (Metres):
23 Minute Run/Row/Walk/Ride/Skate
*Score = Reps + Distance (Metres)*
CROSSFIT
“The Herd At Home” Series
WORKOUT DEMO LIVE @ 9am (Facebook Live)
WORKOUT LIVE @ 12pm (Facebook Live/Zoom)
WORKOUT LIVE @ 5pm (Zoom)
ALL Links on our Facebook Members (The Herd of 431) page.
Strength (Bar/Weights)
5 Sets of:
Option #1 – 60s MAX Back Squats (95/135#) – Bear Complex OR Racked
Option #2 – 60s MAX Back Squats w/ Empty Bar
Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)
-2 Minutes Rest-
MetCon (Pullup Setup/KB/DB/Household Object/Bar)
For Time:
50 Pullups (VIEW VIDEOS BELOW)
40 Goblet Reverse Lunges {KB/DB/Household Object}
30 SDHP {Bar/KB/DB/Household Object}
20 Burpee Broad Jumps (3’/4′)
10 Turkish Getups {DB/KB/Household Object}
*More Pullup Variations Offered In Tomorrows DEMO Video*
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River City Strength and Conditioning 