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

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/Household Object/Broom Stick)

5 Sets of:

Option #1 – 60s MAX Deadlifts (95/135#)

Option #2 – 60s MAX Jumping Deadlifts (Bar/KB/DB/Household Object/Broom Stick)

-2 Minutes Rest-

MetCon (Rope/KB/DB/Household Object)

6 Rounds For MAX Reps of:

30s Burpee Suitcase Deadlift – R (KB/DB/Household Object)

30s Double Unders/Skipping/Jumping Jacks

30s Burpee Suitcase Deadlift – L (KB/DB/Household Object)

30s Rest

 

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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.

MetCon (Barbell/KB/DB/Household Object)

For Time:

50 DB/KB/Barbell Lusters

25/Arm SA DB/KB S2OH

40 DB/KB/Barbell Lusters

20/Arm SA DB/KB S2OH

30 DB/KB/Barbell Lusters

15/Arm SA DB/KB S2OH

20 DB/KB/Barbell Lusters

10/Arm SA DB/KB S2OH

10 DB/KB/Barbell Lusters

5/Arm SA DB/KB S2OH

1000m Run/Row/Ride/Skateboard/Rollerblade

Weekend WOD!!!

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CROSSFIT

“The Herd At Home” Series

MetCon (2 Options)

Option #1: “Zachary Tellier”

For TIme:

10 Burpees

–

10 Burpees

25 Pushups

–

10 Burpees

25 Pushups

50 Lunges

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

150 Air Squats

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Option #2: “Marguerita”

50 Rounds For Time of:

1 Burpee

1 Pushup

1 Jumping Jack

1 Situp

1 Handstand