FRI 06.19.20

Brian

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1: 30 sec Handstand Hold
Min 2: 30 sec Reverse Table Top Hold
Min 3: Rest

B. 4 Rounds [22min cap]
10 Chest to Bar Pull Ups
20/15 Cal Row
10 Shoulder to Overhead (135/95)
60 Double Unders

At Home
B. 4 Rounds [22min cap]

10 DB Bent Row or Pulling Movement
20/15 Cal Row or 200m Run
10 DB Shoulder to Overhead (50/35’s) or 5 Inverted Burpees
60 Double Unders

Post time for the WOD.
Ex: 16:50 Rx

And coming Saturday…

“Justice for George”
For Time

612 Walking Lunges
46 Burpees
Every 5 minutes, perform:
25 Air Squats
20 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking Lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all of the Walking Lunges and all of the Burpees are completed.

Score time for the WOD. Ex: 30:25 Rx

Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.

George Floyd was known as a peace activist and a respected community leader.

This workout was designed by coaches Meg Walters @meg_marie81, Anna Baer @anna_e_baer, and Caitlin Schad @therealcaitschady all from The Power House @thepowerhousemn (Saint Paul, MN, USA).

According to the creators, the rep scheme significance is as follows:
612: Minneapolis area code
46: Floyd’s age
5 min: month of May
25: the day, and
20: the year he died

Saturday Schedule

8:00a: Open Gym- Michael
9:30a: Piedmont Park Active Oval Group Workout- Michael

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 Slamballs (20/15)
30 Wall balls (20/14) to 10/9ft
20 Devil’s Press (50’s/35’s)*
30 Wall balls (20/14) to 10/9ft
40 Slamballs (20/15)
50 Sit Ups
600m Run

*DBs 50’s/35’s for devil’s press = Rx+

At Home
A. Tempo Bent Row 2222 or Bent Over W w/ 2 sec hold

5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (35/20)* or Sprawl
30 Goblet Squat (35/20) or Jumping Squat
20 Devil’s Press (35’s/20’s) or Inverted Burpee
30 Goblet Squat (35/20) or Jumping Squat
40 DB Snatch (35/20) or Sprawl
50 Sit Ups
600m Run

*DBs 50/35 and 50’s/35’s for devil’s press = Rx+

Post time for the WOD.
Ex: 15:45 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Leave a Comment