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/Plate/Chair)

Superset 3 Sets of:

8 Tempo Bicep Curls (5-10s ↑, 3s Hold @ Top, Neutral Descent)

8 Tempo Bench Dips (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

MetCon (KB/DB/Household Object)

4 Rounds of:

60s Alternate FR Forward Lunges – R

60s DB Lateral Burpees

60s Alternate FR Lunges – L

60s DB Facing Burpees

60s Rest

Accessory (Core)

10-8-6-4-2 NOT For Time of:

Corkscrew Leg Lifts (Per Side)

Windshield Wipers (Per Side)

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.

Lift (Broomstick/Hockey Stick/Empty Barbell)

EMOTM 12 Minutes of:

3-Postion Squat Clean + Split Jerk (3)

MetCon (Treadmill/Broomstick/Hockey Stick/Barbell/Weights)

20 Minute AMRAP of:

400m Run (2 Minute Jog)

20 Broomstick Squat Cleans

OR

15 Barbell Squat Cleans

OR

10 Squat Cleans (65/95#)

OR

5 Squat Cleans (95/135#)

CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

MetCon (DB/KB/Household Object/Chair)

i) WOD #1 – “Support You Local Box” Fundraiser

10 Minute AMRAP of:

10 Air Squats

9 SA DB Snatch – R

10 Pushups

9 SA DB Snatch – L

ii) For Time of:

50 SA Bent Over Rows – R

50 SA Thrusters – L

50 SA Bent Over Rows – L

50 SA Thrusters – R

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WOD #1 – “Support You Local Box” Fundraiser DEMO

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/Bar/Chair)

Superset 5 Sets (Focusing On Position/Pace) of:

8/Side SA Tempo Chest Press w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8/Side SA Tempo Bent Over Row w/ KB or DB (5-10s ↑, 3s Hold @ Top, Neutral Descent)

12 Tempo Goblet Squat w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8 Tempo Romanian Deadlifts w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Fast Ascent)

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 (Broom Stick/Hockey Stick)

i) EMOTM 10 Minutes of:

4 Tall Squat Snatch + 2 Snatch Balance

MetCon (KB/DB/Household Object)

For Time:

50 Burpees

50 SA S2OH (Switch Every 5)

30 Burpees

30 SA S2OH (Switch Every 5)

10 Burpees

10 SA S2OH (Switch Every 5)

Accessory (Chair/KB or DB)

4 Sets of:

15 Weighted Glute Bridge

15 Supermans