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)

CROSSFIT

“The Herd At Home” Series

►THERE WILL BE NO DEMO VIDEO◀︎

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

OUTDOOR WOD @ 5pm (Assiniboine Park)

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

MetCon (Rope/Chair/Ledge)

75 Double Unders/Jumping Jacks

75 Air Squats

60 Double Unders/Jumping Jacks

60 Plank Jumps (Elbows)

45 Double Unders/Jumping Jacks

45 Bench Dips

30 Double Unders/Jumping Jacks

30 Plank Up Downs (15/Side)

15 Double Unders/Jumping Jacks

15 Reverse Burpees

Accessory

EMOTM 12 Minutes of:

Odd: 6-12 HSPU

Even: 20/Side Wide Leg Pike Over Object

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.

Lift (Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

High Hang Squat Clean (3) + Pause Split Jerk (3)

MetCon

6 Rounds For MAX Reps of:

3 Minute AMRAP of:

6 HR Pushups

8 Alternating Lunge Jumps

10 V-Ups

-1 Minute Rest-

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WOD @ 12pm (Assiniboin Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

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

6 Sets of:

Option #1 – 60s Floor Press (95/135#)

Option #2 – 60 Floor Press (Empty Barbell)

Option #3 – 60s SA Glute Bridge DB Press (KB/DB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon (Barbell/Weights/Broomstick/Hockey Stick)

20 Minute AMRAP of:

200m Run (60s Jog/Walk)

16 OH Squats (65/95)/20 OH Squats (Barbell)/24 OH Squats (Broom Stick/Hockey Stick)

8 Bar Facing Burpees