CROSSFIT

“The Herd At Home” Series

MetCon

i) “Griff” (Demo Video Below)

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

–> Wear A Weight Vest If You Have One <–

ii) For Time:

21-15-9 For Time of:

Straight Arm Burpees

Tuck Jumps

[3 Minute Cap – GOOD LUCK!!!]

iii) For Time:

200 Situps

*On Every Minute Starting At 0:00 Perform 10 Plank Out/In Jumps (Elbows)*

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Friday

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

Saturday

There will be NO Facebook Live/Zoom session, but a Weekend WOD will be posted!

Sunday

Rest Day

Monday (Victoria Day)

Friends & Family WOD via ZOOM – 1pm

This workout will be open to ANY and EVERYONE (via ZOOM) who would like to try out the wonderful sport of CrossFit!!!  Please feel free to share the link below!!!

Click HERE to join ZOOM!!!

►Meeting ID: 850 0691 6689

►Password: 103669

Tuesday

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WORKOUT @ 12pm (Assiniboine Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

CROSSFIT

“The Herd At Home” Series

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 (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

► Barbell + Weights: Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk (2)

► Empty Barbell: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (2) + Split Jerk (2)

► Broomstick/Hockey Stick: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (3) + Split Jerk (3)

MetCon (Plate/Pullup Setup/DB/KB)

For Time:

50 Plate GR2OH/KB SDHP/SA DB Cleans

50 Lateral Jumps

10 Rounds of:

8 Pullups (View Videos Below)

8 Pushups

50 Lateral Jumps

50 Plate GR2OH/KB SDHP/SA DB Cleans (Switch Every 5 Reps)

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

MetCon (DB/KB/Household Object)

On Every 4th Minute For 28 Minutes Perform:

400m Run (2 Minute Jog/Walk)

20 SA Thrusters (Switch Arms Every 5 Reps)

Accessory (Core)

6 Sets of:

60s Plank (Elbows)

60s Rest

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)

EMOTM 12 Minutes of:

► Barbell + Weights: 2-Position Snatch + OH Squat (2)

► Empty Barbell: 3-Position Snatch + OH Squat (3)

► Broomstick/Hockey Stick: 3-Position Snatch + OH Squat (4)

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

“Tabata Mashup”

Bench Dips

Double Unders

SA Alternating Snatch

Goblet Squats