Trafford Fit #TeamTFit – TFit Youth
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Row (RPE 5-6)
10 Up-Downs
6/6 Staggered Stance Good Mornings
10 Lateral Jumps
5 Cat/Cows
Into…
2 ROUNDS
:40 Row (RPE 7-8)
6 Burpees w/ Lateral Hop
8 Empty BB RDL*
8 BB Upright Rows**
*RND 2 complete 8 Empty BB Deadlifts.
**RND 2 complete 8 BB High Hang High Pulls
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Hero Partner Workout – Performance
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. 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.
Hero Workout – Solo Performance Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
KG BB: (70/47.5)
Hero Partner Workout – Fitness
“LAURA (FITNESS)” (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (52.5/35)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. 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.”
Hero Workout – Solo Fitness Option
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Row
10 Burpees
5 Power Cleans (115/75)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 ROUNDS FOR QUALITY (No Measure)
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
(No Measure)