CROSSFIT

“The Herd At Home” Series

MetCon

i) “Surfer On Acid”

3 Rounds For Time of:

400m Run

21 Burpees

ii) For Time:

250 Air Squats

*On Every Minute (Starting @ 0:00) Perform 3 Straight Arm Burpees*

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

10 Sets of:

30s Pronated Bicep Curls

30s Rest

MetCon (Barbell/Weights/KB/DB/Plate/Household Object)

30 Rounds For Time of:

Option #1 – Barbell + Weights

3 Deadlifts

2 Power Cleans

1 Push Jerk

Option #2 – Empty Barbell

5 Deadlifts

4 Muscle/Power Cleans

3 Push/Strict Press

Option #3 – Dumbbell/Kettlebell/Household Object

5 SA Suitcase Deadlift

4 SA Muscle/Power Cleans

3 SA Push/Strict Press

(Switch Arms Every Round)

Option #4 – Plate

8 Deadlifts

8 GR2OH

We’ve decided it’s about time to have some fun with each other BEYOND our daily workouts, so this weekend we have a couple GREAT events happening, hope to see you there!!!  Let’s have some fun this weekend everyone!

Friday (May 8th) @ 830pm – 431 Trivia Night (Hosted by Kat & Jenny) –> ZOOM

 

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Saturday (May 9th) @ 800pm – Concert w/Coach Jeff –> ZOOM/Facebook Live

 

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More info/ZOOM links are posted on our 431 Members Page (Facebook).

Cheers to a great start to Summer 😉

 

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.

Gymnastics (Pullup Setup/Household Object/Wall Space)

EMOTM 16 Minutes of:

Min 1: 30-45s Handstand Hold/Inverted Plank

Min 2: 20/Side Pike Over Object

Min 3: 10 Pistol Squats/Sit To Stand

Min 4: 5-10 Negative Pullups (Videos Below/Watch Demo @ 9am)

*Repeat 4 Times*

MetCon

For Time:

150 Hand Release Pushups

*On Every Minute (Starting @ 0:00) Perform 10 Tuck Jumps*

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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 (Broomstick/Hockey Stick/Barbell/Weights)

i) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Snatch Pull (4) + Power Snatch (4)

► Empty Barbell: Snatch Pull (3) + Power Snatch (3)

► Barbell + Weights: Snatch Pull (2) + Muscle Snatch (2)

ii) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Power Snatch (3) + Snatch (3) + Snatch Balance (4)

► Empty Barbell: Power Snatch (2) + Snatch (2) + Snatch Balance (3)

► Barbell + Weights:  Power Snatch + Snatch + Snatch Balance (2)

MetCon (DB/KB/Household Object)

For Time:

75/Side Mountain Climbers

21 SA Front Squat – L

21 SA Front Squat – R

21 V-Ups

50/Side Mountain Climbers

15 SA Front Squat – L

15 SA Front Squat – R

15 V-Ups

25/Side Mountain Climbers

9 SA Front Squat – L

9 SA Front Squat – R

9 V-Ups