CrossFit Evergreen – CrossFit

CFE INSPIRE

“You are never too old to set another goal or to dream a new dream.” – C. S. Lewis

Power Clean (Power Clean

Set 1: 10 Power Cleans @ 52%
Set 2: 8 Power Cleans @ 61%
Set 3: 6 Power Cleans @ 70%
Set 4: 10 Power Cleans @ 55%
Set 5: 8 Power Cleans @ 64%
Set 6: 6 Power Cleans @ 73%

Rest 1 Min. Between Sets)

– Athletes are not required to be touch and go for full set, but should try to hold on for as long as possible to start each set.

– Score: Load used for heavy set of 6 at 73%.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ A Light Weight

5 Power Cleans @ A Moderate Weight

Build To 52%

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Laura (AMRAP – Rounds and Reps)

“Laura”

[IN TEAMS OF 2]

AMRAP 21:

30 Calorie Row

20 Burpees Over Rower

10 Power Cleans 155 / 105 lb

Background: 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.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

The workout, posted on the CrossFit Main Site as “Laura” – as the workout of the day for February 13, 2021 – was originally called “Lift Like Laura” when CrossFit Vice created the WOD as part of a “Live Like Laura” fundraiser event hosted by their gym on that date.

More background from an article by The Morning Chalk Up:

“Schwartzenberger was “known for her engine,” so they designed her tribute WOD to target the engine.”

“She’d always have her hair braided for workouts, and I can just visualize her braid bouncing as she did power cleans and her rowing, and that’s why [CrossFit Vice] put those movements [in]”

“And burpees…” “She was the person that just wouldn’t rest, no matter how many burpees or how tired she was. She would just keep going.”
– Overview: 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. You can find an individual version of this workout in modifications.

– Split all work however you’d like to with your partner today.

– Power Cleans: Should be moderately heavy, likely completing reps in smaller sets (since there is some rest built in) or with fast singles.

– Score: Total rounds and reps completed.

– Athletes should choose a work split that will let them move continuously at a higher intensity across the workout.

– Possible splits could be half and half to keep it simple or in smaller sprint sets with more transitions, depending on your pacing preference.

MODIFICATION

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

INDY VERSION

AMRAP 21:

15 Calorie Row

10 Burpees Over Rower

5 Power Cleans

*Rest 1:00 Between Rounds