CROSSFIT

“The Herd At Home” Series

► THERE WILL BE NO DEMO VIDEO TODAY ◀︎

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

MetCon (DB/KB/Barbell/Weights/Chair/Step)

i) WOD #3 – “Support Your Local Box” Fundraiser

For Time:

50 DB Deadlifts (35/50#)

50 Abmat Situps

50 Step Ups (20/24″)

50 SA Thrusters (35/50#)

[20 Minute Time Cap]

ii) Drop Ladder 10-1 For Time of:

KB Swings

SA DB/KB Manmakers (Switch Arms Each Round)

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WOD #2 – Support Your Local Box Fundraiser DEMO

Another OUTDOOR workout!!!

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CROSSFIT

“The Herd At Home” Series

MetCon (DB/KB/Household Object)

For Time:

1000m Run

21 SA DB/KB Deadlifts – L

21 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

9 SA DB/KB Hang Clean & Jerk – L

9 SA DB Hang Clean & Jerk – R

9 SA DB/KB Deadlifts – L

9 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

21 SA DB/KB Hang Clean & Jerk – L

21 SA DB Hang Clean & Jerk – R

1000m Run

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SA KB Deadlift DEMO – DB/Household Object is THE SAME

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SA KB Front Squat DEMO – DB/Household Object is THE SAME

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Single Arm KB Hang Clean & Jerk DEMO – DB/Household Object is THE SAME

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 (KB/DB/Household Object/Bar/Plate)

Superset 4 Sets of:

20 Preacher Bicep Curls

20 Glute Bridge Hold Skull Crushers

MetCon (DB/KB/Household Object/Bar/Plate)

“Deck Of Cards”

❤️ = Burpees

♣️ = Pushups

♦️ = DB/KB Thrusters

♠️ = Alternating Lunge Jumps (Per Side)

🃏(2) = 40 Tuck Jumps

ALL Aces = 60s Plank

ALL Kings = 60s Wall Sit

• Face Cards = 10 Reps

• Card Number Represent REPS

• Max Time/Card = 30s

Prepare to head OUTSIDE today!!!

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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 (Bar/Plates/KB/DB/Household Object)

30 Minute AMRAP of:

400m Run (2 Minute Run)

► Option #1 – KB/DB: 7 Deficit Deadlifts/14 Swings

► Option #2 – Empty Bar: 7 Deficit Deadlifts/14 Power OR Squat Snatches

► Option #3 – Bar w/Weight: 7 Deadlifts/7 Power OR Squat Snatches

Accessory (Plyometrics/Gymnastics – Chair/Ledge/Wall Space)

EMOTM 12 Minutes of:

Odd: 5/Side Super Mario Jumps (Video Below)

Even: 30’HSW/30s HS Hold/30s Inverted Plank Hold

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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 (DB/KB/Household Object)

Superset 3 Sets of:

i) 8/Side Tempo SA Suitcase Romanian Deadlift (5-10s ↓, Explosive ↑)

ii) 8/Side Split Stance SA Press (Perform MORE Reps Depending On DB/KB Weight)

MetCon (Bar/KB/DB/Household Object)

On Every 4th Minute For 20 Minutes Perform:

20 Pullups (VIEW VIDEOS BELOW)

25 Goblet/Front Squats

30 Situps

*More Pullup Variations Offered In Tomorrows DEMO Video*

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