Big Floyd

Cash In
Do your own research*. Read anti-racist articles and educate yourself. Black Power Cleans recommends following Instagram pages like @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness.

Workout
800-meter run
25 deadlifts
25 burpees
800-meter run
25 squat cleans
25 burpees
800-meter run
25 push presses
25 burpees
800-meter run
25 clusters
25 burpees
800-meter run

Cash Out
Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front lines fighting for Black lives, like @blacklivesmatterdc. Vote in upcoming local and national elections – this is the chance to vote out officials who don’t support black lives and vote in the people that do. Voice your concerns and frustrations over the lack of acknowledgment of the value of Black lives in the CrossFit community (@crossfit)

#blacklivesmatter
#blackpowercleans

*Cash In Community Norms: When doing your own work, check yourself, research, think twice and read twice before running to your nearest Black person for help. Remember that social justice workers and Black folks are human and not resources to use at your disposal.

@blackpowercleans

Warm-up

2 rounds:
50 single-unders
10 sumo deadlifts

Workout
Tabata sumo deadlift high pull
Rest 1 minute
Tabata hollow hold
Rest 1 minute
Tabata double-under

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Warm-up
For 4 minutes:
10 sit-ups
10 sit-to-stands (move as you would in a Turkish get-up)

Workout
8-minute AMRAP:
Turkish get-ups
*Alternate arms each rep

Warm-up
With a medicine ball:
10 deadlifts
10 deadlift + shrugs
10 front squats
10 shrug under to bottom of squat
10 medicine-ball cleans
10 box step-ups

Workout
In 12 minutes:
1 dumbbell hang squat clean and jerk
1 box jump
2 dumbbell hang squat clean and jerks
2 box jumps
*Continue in this manner, increasing by 1 rep each round until time is up

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Stay up-to-date with workout demos, news, and announcements on our YouTube, Instagram, and Facebook pages!

Warm-up
2 rounds:
15 downward dog shoulder taps
10 lunges
5 push-ups

2 rounds:
15 kettlebell deadlifts
10 squat down, shift weight to one leg, balance at bottom of a pistol
5 piked push-ups

Workout
20-minute AMRAP:
15 kettlebell swings
10 pistols
5 handstand push-ups

Warm-up
3 rounds:
20 plank ball taps (ball in front of body)
10 squats
20 plank ball taps (ball under body)
10 drop squats (stand tall, butt squeezed, drop to bottom of squat)

Workout
For 3 rounds, on a 5-minute clock:
25 burpees
AMRAP in the remaining time:
10 medicine-ball cleans
10 sit-ups
*Rest 2 minutes between rounds

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Rest Day

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Read “Carbohydrate-Restricted Diet and Exercise Increase Brain-Derived Neurotrophic Factor and Cognitive Function” from CrossFit.com

Warm-up
2 rounds, with a jump rope:
30 jogs
30 single-unders
30 jumping jacks (feet together, feet apart)
30 double-unders

Workout
2 minutes max double-unders
10 minutes of stretching
5 minutes of scales
5 minutes of L-sit practice
1 minute max double-unders
15 minutes of stretching

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Stay up-to-date with workout demos, news, and announcements on our YouTube, Instagram, and Facebook pages!

Warm-up
Alternating Tabata:
Downward dog shoulder taps
Hollow rock

Workout
Tabata deadlift
Tabata handstand hold

*Tabata is 20 seconds of work, followed by 10 seconds of rest for 8 intervals

Warm-up
Rotating every 30 seconds for 3 rounds:
Dumbbell toe taps
Air squats
Push presses
Burpees

Workout
21-15-9 reps for time:
Thrusters
Burpees

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.