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)

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WOD @ 12pm (Assiniboine Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

MetCon (Barbell/KB/DB/Household Object/Rope)

i) EMOTM 18 Minutes of:

Min 1: 15 Muscle Snatch (Barbell)/15 SA DB Snatch OR 15 Hang KB Snatch – Switch Arms Every Round

Min 2: 10 Burpees

Min 3: 5 Turkish Getups (Barbell/DB/KB/Household Object – Switch Arms Every Round)

*Repeat 6 Times*

ii) 4 Rounds For Time of:

100 Single Skips

75 Backwards Skips

50 Double Unders

25 Crossovers

No Rope? No Problem!  Go for a 15 Minute Jog, 2 Minutes FORWARDS, 1 Minute BACKWARDS x5

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

OUTDOOR WOD @ 5pm (Assiniboine Park)

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

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 12 Minutes of:

►Barbell + Weights: Power Clean (2) + Hang Power Clean (2) + Push Press (2)

►Empty Barbell: Muscle Clean (3) + Hang Muscle Clean (3) + Strict Press (2)

►Broomstick/Hockey Stick: Power Clean (3) + Hang Power Clean (3) + Push Press (3)

MetCon (Barbell/DB/KB/Household Object/Pullup Setup)

10 Rounds For Time of:

12 Front Rack Lunges

10 Pullups (VIEW VIDEOS BELOW)

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CROSSFIT

“The Herd At Home” Series Weekend Warrior WOD

MetCon

For Time:

Option #1 – Empty Barbell

2500m Run/Row/Ride/Skateboard/Rollerblade

25 Hang Muscle Cleans

25 Front Squats

25 Strict Press

25 Front Squats

25 Hang Muscle Cleans

2500m Run/Row/Ride/Skateboard/Rollerblade

Option #2 – Kettlebell/Dumbbell

For Time:

2500m Run/Row/Ride/Skateboard/Rollerblade

15 Hang Clean – L

25 SA Front Squat – L

20 SA Strict/Push Press – L

20 SA Strict/Push Press – R

25 Front Squat – R

15 Hang Clean – R

2500m Run/Row/Ride/Skateboard/Rollerblade

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.

Strength (DB/KB/Household Object)

EMOTM 8 Minutes of:

Odd: 30s Bent Over Row – L

Even: 30s Bent Over Row – R

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 8 Minutes of:

►Barbell + Weights: 4 TnG Squat Snatch

►Empty Barbell: 6 TnG Squat Snatch

►Broomstick/Hockey Stick: 8 TnG Squat Snatch

MetCon (Barbell/DB/KB/Household Object)

“Barbell Karen”

For Time:

150 Thrusters (Empty Barbell)