Prepare to head OUTSIDE today!!!

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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 (Bar/Plates/KB/DB/Household Object)

30 Minute AMRAP of:

400m Run (2 Minute Run)

► Option #1 – KB/DB: 7 Deficit Deadlifts/14 Swings

► Option #2 – Empty Bar: 7 Deficit Deadlifts/14 Power OR Squat Snatches

► Option #3 – Bar w/Weight: 7 Deadlifts/7 Power OR Squat Snatches

Accessory (Plyometrics/Gymnastics – Chair/Ledge/Wall Space)

EMOTM 12 Minutes of:

Odd: 5/Side Super Mario Jumps (Video Below)

Even: 30’HSW/30s HS Hold/30s Inverted Plank Hold

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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 (DB/KB/Household Object)

Superset 3 Sets of:

i) 8/Side Tempo SA Suitcase Romanian Deadlift (5-10s ↓, Explosive ↑)

ii) 8/Side Split Stance SA Press (Perform MORE Reps Depending On DB/KB Weight)

MetCon (Bar/KB/DB/Household Object)

On Every 4th Minute For 20 Minutes Perform:

20 Pullups (VIEW VIDEOS BELOW)

25 Goblet/Front Squats

30 Situps

*More Pullup Variations Offered In Tomorrows DEMO Video*

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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.

Lift (Bar/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

Bar: 3 Squat Cleans + 3 Power Cleans + 3 Split Jerks

Broomstick/Hockey Stick: 4 Squat Cleans + 4 Power Cleans + 4 Split Jerks

MetCon (Plate)

“Death By…”

Plate GR2OH + Lateral Plate Jumps

RX: Start @ 5 Reps Each

Intermediate: Start @ 3 Reps Each

Beginner: Start @ 1 Rep Rep Each

Increase 1 Rep Each Round Until You Can’t Complete The Set

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

MetCon (Skipping Rope/DB/KB/Household Object/Chair)

i) WOD #2– “Support You Local Box” Fundraiser

For Time:

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

[15 Minute Time Cap]

ii) 30-20-10 For Time of:

SA Alternate Hang Snatches

Bench Dips

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WOD #2 – “Support You Local Box” Fundraiser DEMO

CROSSFIT

“The Herd At Home” Series

WORKOUT LIVE @ 1pm (Zoom)

Click HERE to join Zoom

Meeting ID: 695 473 509

Password: 027545

MetCon (Bootcamp Style – Body Weight)

For Time:

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

50/60/70 Lunges

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups