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

 

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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 (KB/DB/Household Object)

For Time:

10 Rounds of:

150m Run (30s Run/Walk)

6 SA DB/KB Hang Clean & Jerk – L

6 SA DB/KB Hang Clean & Jerk – R

Immediately Followed By:

10 Rounds of:

150m Run (30s Run/Walk)

6 DB/KB Front Rack Alternate Lunges – L

6 DB/KB Front Rack Alternate Lunges – R

Accessory (Core)

i) Crunch Combo

ii) Froggy Crunch Combo

iii) Leg Lift Combo

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:

►Broomstick/Hockey Stick: 3 Power Cleans + 5 Jerks*

►Empty Barbell: Power Clean + 5 Jerks*

►Barbell + Weights: Power Clean + 3 Jerks*

*Jerks = Split OR Push*

MetCon (Barbell/Plate/DB/KB/Household Object/Pullup Setup)

10 Minute AMRAP of:

4 Pullups (VIEW VIDEOS BELOW)

8 Upright Rows

12 Bicep Curls

*More Pullup Variations Offered In Tomorrows DEMO Video*

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