Endurance

“Chapman”

1200m run
100 push-ups
25 broad jumps
100 sit-ups
1200m run
100 push-ups
25 broad jumps
100 sit-ups
1200m run

CrossFit

“Big Floyd”

For Time:
800 Meter Run
25 Deadlifts (135/95)
25 Burpees

800 Meter Run
25 Squat Cleans (135/95)
25 Burpees

800 Meter Run
25 Push Press (135/95)
25 Burpees

800 Meter Run
25 Clusters (135/95)
25 Burpees
800 Meter Run

Please join us as we honor George Floyd with this memorial WOD who died a needless death in police custody after being arrested by four Minneapolis police officers on May 25, 2020.

Endurance

4 rft:
500m run
30?
5 devils press (40/25)

Rd 1) goblet squats (53/35)
Rd 2) KBS
Rd 3) KB SDHP
Rd 4) KB lunges

CrossFit

Warm-Up:

A. General
Bike or row or run
3 minutes @easy, nose breathing
OR
1min Jumping jacks
1min High knees
1min Pike ups

B. Mobility
PNF Box lat stretch
5 repetitions

• 5 seconds contraction, pushing against the box with the elbows
• 5 seconds stretch, moving your upper body toward the floor

C. Specific
1 round
-20s Hollow position
-20s Handstand hold / Pike hold
-20s Explosive push-ups

Strength:

10 minute AMRAP:

5 Bench press @RPE 7
200m easy bike between sets

Conditioning:

For time
40 OH DB reverse Lunges 1 x 50/35lbs
40 TTB
20 FR Surrender Lunges 1 x 50/35lbs
20 Bar Muscle up
20 FR Surrender lunges 1 x 50/35lbs
40 TTB
40 OH DB reverse Lunge 1 x 50/35lbs

Suggested Modifications
OH DB reverse lunges:
OH object reverse lunges- plate, backpack

TTB:
Weighted V-ups

Bar Muscle ups:
Seated mar muscle up
Russian dip
Russian push ups

Accessory Work:

3 sets
10 Prone Angels
No rest
10/10 Side Plank Lateral Raise
No rest
10 Wall Slides
No rest

Endurance

21/15/9/6/3
Box jumps (24/20)
Push-ups
Sit-ups
400m run

CrossFit

Warm-Up:

A. General
3 rounds
60sec cal machine/ mountain climbers
10/side ballistic leg swings
8 rotating scorpions

B. Specific

3 sets
-10 alternating Samson lunge
-10 Frog glute bridges
-10 KB/Object sumo deadlift high pull

Conditioning:

E(5)MOM x 6

30 KB swings 53/35lbs
200ft Double KB front rack carry (2 x 53/35)
20 Cal Row

Score is fastest round.

Accessory Core Work:

Core

5 sets
12 Plank Opposing Knees to elbow
12 Reverse Push ups

Endurance

6 rft:
400m run, 10HSPU/10 pull-ups, 1 minute rest (alternating rounds)
Rds 1,3,5-10 HSPU
Rds 2,4,6-10 pull-ups

Then: 8 min EMOM

10 lying leg raises
10 GHD or 16 abmat sit-ups

CrossFit

Warm-Up:

A. General
3mins Machine @increasing intensity on each min

B. Mobility
PNF Banded Quad Pull stretch
5 repetition/leg

• 5 seconds contraction, pushing against the band with your foot
• 5 seconds stretch, pulling your foot up with the band

C. Specific
Single DB/Odd object warm-up
1.
4/4 Single leg RDL
4/4 bent over row
4 Front Squat (2 seconds pause at the bottom)

2.Drills
Hang muscle clean
Hang power clean
Hang Squat Clean
Tempo Squat Clean until the pocket (bar Path + Arms long)

Weightlifting:

For time
30 Squat Clean @65%
*Every break 6 strict chin ups

8min cap

Conditioning:

3 sets of:
5 minutes AMRAP
3,6,9,12…
Burpees Box jumps 24/20″
Wall balls 20/24″
20 Double unders

Rest 90sec between sets

Accessory Work:

Reverse Plank March

5 rounds
40 seconds on
20 seconds off

Endurance

5 rft:

36 double unders (3X1)

18 wallballs (20/14)

9 Tire flips 

300m run

CrossFit

Warm-up:

A. General
Bike or Row
3 minutes @easy, nose breathing

B. Mobility
Dynamic leg swings
Side to side x 15/15
Front to back x 15/15

C. Specific
3 rounds
5 Tempo Body Rows
5 Push ups to downward dog
5 pike HSPU
5 DB/KB/Odd Object deadlifts

2nrd rounds = DB/KB Russian KB swing
3rd round = DB/KB Power clean

NOTE:
In Gym, Sub ring rows with Band Pull downs + Pull aparts

Conditioning:

20 Minute AMRAP:

8 CTB
8/8 Pistols
8 HSPU
8/8 KB Hang Clean @1x 53/35lbs

Optional Accessory Work:

10 x 300m
100m recovery walk

Endurance

4 rft

300m run

20 cal Row

10 ab rowers

30 second rest

Then: 21/15/9

DB push press

30 double unders (3×1)

Directly into 

21/15/9

DB squats

30 double unders (3×1)

CrossFit

Warm-up:

A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)

B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor

B. Specific (Before the Metcon)
2x 5 Thrusters Ascending to working weight

EMOM 4
100m Row @ increasing S/M

Strength:

3×5 Back Squat @ 75%

Ten minute Limit

Metcon:

2 rounds
8 Cal Row
8 Thrusters @95/65

Rest 60 seconds

2 rounds
10 Cal Row
10 Thrusters @95/65

Rest 60 seconds

2 rounds
12 Cal Row
12 Thrusters @95/65

Rest 60 seconds

2 rounds
14 Cal Row
14 Thrusters @95/65

Time cap: 18mins

Accessory Work:

Core

3 rounds
50 hollow body rocks
20 Quadruped unilateral hip extensions