6.1.2020 – 6.6.2020

Monday: 6.1.2020

3×5 Back squats
In 15 minutes or less, complete three sets of five reps at the same weight.


8 Minute amrap of
6 Strict pull ups
8 Ground to overhead with a plate 45/25#
10 Step back lunges holding a plate overhead (5 per side)


Tuesday: 6.2.2020

4 Sets for quality of
3 Turkish get-ups per side
Single leg squat practice (we’ll cover scaling options suitable for everyone)


For time
40 Box jumps 24/20″
40 Push ups
40 Sit ups
40 Alternating single arm dumbbell snatches 50/35# (20 per side)


Wednesday: 6.3.2020

3×3 Deadlift
In 12 minutes or less, complete three sets of three reps.


5 Rounds for time of
10 Step ups holding 55/35# kettlebell (5 per side)
10 “Floor” toes to bar (lying on the ground, holding onto a kettlebell with arms extended overhead)


Thursday: 6.4.2020

Hang power clean + push press
We’re going to ease to back the Olympic lifts by starting with the basics.  Try to take a step back and correct any lingering issues you may have had BC (before coronavirus).


6 Minute amrap of
Kettlebell swings 55/35#
Jumping lunges with a stance switch (each lunge is 1 rep)

Start at 10 reps each, then 12, then 14 and so on adding 2 until time runs out.


Friday: 6.5.2020

4 Rounds of
10-12 Bent over barbell row (hinged over as much as possible without pain so it’s closer to a Pendlay row)
8 Dumbbell or kettlebell seesaw press (8 per arm, make sure both are moving simultaneously.  One up and the other down, not one after the other).


5 Rounds for time of
10 Ring rows (feet elevated for RX)
20 Air squats
300m Row (10m = 1 “rep” toward score)

On the ring rows, rings or hands must contact the chest with the body in a straight line for reps to count.


Saturday: 6.6.2020

For Time
800 meter Run

25 Deadlifts 135/85#
25 Burpees over the bar

20 Front squats with the same bar
20 Burpees over the bar

15 Clean and jerkswith the same bar
15 Burpees over the bar

800 meter Run

This workout is a toned down version of the “Big Floyd” created by BlackPowerCleans.  I (Mitch) was worried about the volume of work in the original workout, especially considering our weather, so I took the liberty to adjust it.

Doing memorial workouts is the standard way to show support for a cause in the CrossFit community.  However, if you’d like to take more directly impactful action, please check out the NAACP.

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