Reminder to everyone, Equipment Drop Off is at 5pm TONIGHT!!!

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CROSSFIT

“The Herd At Home” Series

Strength (Muscular Endurance)

On Every 10th Minute For 50 Minutes Perform:

15 Weighted Glute Bridge (Barbell)

10/Side Renegade Rows (DB/KB/Household Object)

15 Weighted Situps (Anchored – Barbell)

10/Side SA Shrugs (DB/KB/Household Object)

15 Skull Crushers (Barbell)

10/Side SA SL RDL (DB/KB/Household Object)

15 Bicep Curls (Barbell)

10/Side Seated Strict Press (DB/KB/Household Object)

►Take 5-8 minutes to warm up

► ALL movements/repetitions can be modified to work with whatever piece(s) of equipment/weights you have.

► You can use an empty barbell, or load it with weight, athlete choice.

► If you finish prior to the 10 minute mark, rest.

► Don’t move TOO quickly, pace wisely.

► Be sure to get at least 60-90s rest per set.

► Take 5-8 minutes to cool down

Morning Everyone!!!  With the gyms able to open June 1st, we will be making some changes to this weeks workout schedule so we can properly prepare to Re-Open IMMEDIATELY!!!

►There will be NO Facebook Live/Zoom workouts today or tomorrow.

►A WOD will be posted for you to do on your own time.

►There WILL be a 12pm Outdoor WOD today, but there will be NO Outdoor WOD tomorrow (Friday).

►Equipment Drop Off will be THIS FRIDAY @ 5pm (Mandatory).

CROSSFIT

“The Herd At Home” Series

OUTDOOR WOD @ 12pm (Assiniboine Park)

MetCon (Barbell/DB/KB/Household Object)

EMOTM 30 Minutes of:

2 HSPU/Decline Pushups

4 Deadlifts (95/135) OR 8 Deadlifts (Empty Bar/DB/KB/Household Object)

6 Air Squats

Accessory

EMOTM 12 Minutes of:

Odd: 12 Pistol Squats OR 6/Side Bulgarian Lunges

Even: 30-45s Headstand/Teddy Bear Stand/Plank

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

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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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