Monday 6.20.2022

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Deadlift x 8 reps*
Station 2 – 45 Seconds of Glute Bridge Dumbbell Floor Press (choose a weight that you can move for the entire interval)
Station 3 – 60 Seconds of Double-Unders or Jump Rope Practice
Station 4 – Rest

Build in load to today's 8-RM Deadlift; use your 60-second "Rest" station to determine and change your weights for the upcoming set.

B. "Juneteenth"
Six rounds for time of:
6 Single Arm Dumbbell Thrusters (each arm -- 50/35 lb)
19 Calorie Row

OR

Partner "Juneteenth"
In teams of two, alternate whole rounds to complete 12 rounds total (6 rounds each), for time, of:
6 Single Arm Dumbbell Thrusters (each arm -- 50/35 lb)
19 Calorie Row

*See below for notes on today’s workout

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 80-85% of 1-RM

B. "Juneteenth"
Six rounds for time of:
6 Single Arm Dumbbell Thrusters (each arm -- 50/35 lb)
19 Calorie Row

***
This workout is to commemorate Juneteenth (June 19th), a celebration of the day when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation ended slavery) stating that all enslaved people were free. Also called Freedom Day, Juneteenth is widely recognized in the United States as the official end of enslavement.

We've done workouts to commemorate many other holidays over the years, as well as workouts to honor those that have lost their lives in service of our country (known in CrossFit as "Hero WODs"). Today, we are recognizing a day in our nation's history that is just as significant, and just as much a cause for celebration, as some of the days that we may have off from work or school. Who are the "Heros" we honor? Not only the people whose labor literally built much of this country (especially Rhode Island), but all of the men, women, and children of color that live in the not-so-distant shadow of this chapter of history, one whose legacy remains, and is still playing out to this day.

Commemorative or Hero Workouts are generally predicated on us willingly making ourselves uncomfortable, in order to experience even a fraction of what was felt by the person or people that they honor. In this instance, we hope that the willingness for discomfort will extend for many of us to more than a workout -- to our conversations, our self-reflection, and our ability to work toward positive change in our world.

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Performance-based note: top times for this workout should shoot for sub-9 minutes for males, and sub-11 minutes for females; For the partner version, sub-15:00 and sub 17:00, respectively.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).