WORKOUT

"Laura" [HERO]

[TEAMS OF 2]

AMRAP 21: 

30 Calorie Row 

20 Burpees Over Rower 

10 Power Cleans (155/105)

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KG | (70/47)

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OPEN-GAMES 

AMRAP 21: 

30/24 Calorie Echo Bike

20 Bar-facing Burpees

5 Power Cleans

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OPEN/QUARTERS Athletes | (205/145)

SEMIS/GAMES Athletes |(225/155)

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FOR THE COACH

Stimulus 

• Workout brief | https://youtu.be/kFMLKj1xrKg
• Resource Links |  CompTrain Gym Resource Drive
• General WU Video | https://youtu.be/fSv_-87wqK0
• Specific WU Video | https://youtu.be/IgnYD7gcOL0
• Our Hero workout today is a partner piece where you're resting while your partner works. This means we should be able to hold a pretty consistent intensity throughout the full 21 minute clock today. Transitions become important quickly in order to find and maintain a pace all the way through. Split all work however you'd like to with your partner today. Targeting 5-6 rounds.
• Score | Total rounds and reps completed
• Calorie Row | Around :90  
• Burpees | Around :90
• Power Cleans | Moderate to heavy. Small sets.

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The One | Teaching Focus 

Power clean catch 

• Teach the receiving position of the power clean as

• Butt back 
• Feet flat 
• Knees out 
• Elbows up 

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Modifications

Calorie Row 

• Reduce Reps
• 2:30 Time Cap
• 30 Calorie Ski 
• 30 Calorie Bike 
• 400m Run (total)
• 300m Air Run (total)

Burpees Over Rower

• Reduce Reps 
• Burpees With Lateral Hop Over Line
• Regular Burpees 
• 20 Calorie Bike Erg (total, 1/2 per 1 partner)
• 20 Calorie Assault/Echo Bike (total, 1/2 per 1 partner)
• 20 Calorie Ski (total, 1/2 per 1 partner)

Power Cleans 

• Reduce Loading/Reps 
• Hang Power Cleans 
• Sub Dumbbells

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Logistics

• Ideally athletes will share a barbell today. If you’re short on rowers you can have athletes do burpees over bar so that rowers are free for alternating groups. 
• About the hero. This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.
• Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.
• Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
• A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice @cfvice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

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LESSON PLAN

Whiteboard Brief (3 Minutes)(0-3)

• Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow | partner style warm-up

• :30 row / :30 spidermans each
• :30 row / :30 reverse lunge w/ reach
• :30 row / :30 downward dog 

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Specific Warm Up (15 Minutes) (9-24)

Burpee | tell, show, do, check 

• :15 slow step back step up burpees 
• :15 jump back step up burpees 
• :15 jump back jump up burpees 

1. Land with feet flat 

• 2 burpees over rower each partner

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Power clean | tell, show, do, check 

• Establish stance & grip 

1. Hands just outside the shoulders with full grip on bar 
2. Feet hip width apart 
3. Receiving position 
4. Butt back 
5. Feet flat
6. Knees out 
7. Elbows up 

• 3 Cued reps ¼ squat / finish position 

1. Focus on sound receiving position 

• 3 Cued position 1 power cleans 

1. Focus on arms straight until jump 

• 3 Cued position 2 power cleans 

1. Focus on bar staying close 

• 5 position 3 power cleans each athlete

1. Focus on timing with jumping before pulling 

• 3 Lightweight cleans each 
• Build to workout weight 

1. Focus on seeing & correcting throughout this time

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Primer (6 Minutes) (24-30)

• Practice Round 

1. Partner (you go/I go):
2. 6 Calorie Row each
3. 3 Burpees Over Rower each
4. 3 Power Cleans each

• Break
• Workout adjustments if needed

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Workout (21 Minutes) (30-51)

Look For 

• Power Cleans | Sound receiving position. Fast elbows. Timing of jumping before pulling, cue “get tall before you get small.” 
• Row | Timing of finishing the drive with the legs before pulling with the arms. Cue athletes to “Squeeze your legs before you pull the handle”. 
• Burpee | Look for a sound, flat foot landing. 

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Post Workout Clean Up & Chat (51-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 21: 

400m Run 

12 Burpees over DB

10 DB Power cleans 

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Mindset 

September 1

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

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Greatness is never by chance. It is always by choice. The choice to do the work.

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After Party 

3 Sets 

12 Barbell front rack step back lunges

25’ DB death march

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