In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. The “Randy” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2008 (080213). WARM-UP
:30 PVC Good Mornings :30 PVC Overhead Lunge :30 PVC Pass-throughs :30 jump rope – Rest :10-:15 between movements. 1 set: 10 alternating Scorpion Stretch 10 PVC Overhead Squat 10 Scap Pull up 10 PVC overhead squats – Hold the bottom of each squat for :01. 5 Snatch Grip Deadlift to mid-thigh 5 snatch-grip shrugs 5 Muscle Snatch 5 Hang Power Snatch 5 Power Snatch 3 negatives to the hip - Lower to the nose, pause, and then DROP to the hip. 3-5 negatives to the mid-thigh - Lower to the nose, pause, then drop and brush the bar past the hips straight to the mid-thigh 3-5 top-to-top hang power snatches - Athletes lower the elbows and slide the bar straight to the thighs and directly into a snatch without stopping at the hips. 3-5 top-to-top power snatches - Keep the chest up and eyes forward as the bar slides down the thighs and shins to the setup position. On a 9:00 clock: 10 Snatch (light) 8 snatches (light-to-moderate) 7 snatches (moderate) 10 snatches (workout weight) – Rest 1:00-1:30 between sets. Test Randy For time: 75 Power Snatch (55/75 lb) Compare to 3/31/23 Training 75 Power Snatch 55% of max might be more than 75# Stimulus & Goals
Strategy
Competition: Rest Day Stretching: 1 set: 1:00 foot Lacrosse Ball Roll / Foot 1:00 Foam Roll Low Back
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7/23 WARM-UP 1 set: 2:00 Assault Bike, Row, Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm 1 set: 1:30 bike, row, or SkiErg 20 alternating Lunge 10 Staggered Stance Good Mornings / leg 20 Single-Unders 1 set: 1:00 bike, row, or SkiErg 10 walking lunges 10 alternating Cossack Squat 20 Double Unders 1 set: :30 bike, row, or SkiErg 100-m med-ball carry NOTES
Test 3 rounds for time with a partner: 100-m synchro Walking Lunge 200 Double Unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. Training 3 rounds for time with a partner: 100-m synchro Walking Lunge 400 Single-Unders / 200 Double unders / 300 Double & Single 400-m med-ball carry (14/20 lb) – Break up the single-unders between partners and switch who carries the ball as needed. Stimulus & Goals
Competition: 95 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min For load: 3 sets: Every 3:00 1 Back Squat 3 sets: Every 2:00 2 back squats 3 sets: Every 1:00 3 back squats Stimulus & Goals
Workout 3: 20 min EMOM 5: :30 max calorie Row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row Stimulus & Goals
Stretching: 10 min 1 set: 1:00 pigeon pose / side 7/23
Test 3 rounds for time with a partner: 100-m synchro Walking Lunge 200 Double Unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. 7/24 Test Randy For time: 75 Power Snatch (55/75 lb) 7/25 Test For time: 21-15-9: Deadlift (155/225 lb) Lateral Bar Over Burpees 7/26 Test For load: 10-10-10-10-10: Bench Press 7/27 Test Every 5:00 x 3 sets for reps: 800-m Run Max reps Weighted Box Step (20/24 in) (35/50 lb) – Use one DB. 7/28 Test AMRAP 20: 3-6-9-12-15… etc. Handstand Pushup Clean and Jerk (95/135 lb) Calorie Row 7/29 Test 5 rounds for time: 15 KB Sumo Deadlift High Pull (35/53 lb) 18 Box Jumps (20/24 in) 21 Situps WARM-UP
On a 7:00 clock: 20 Jumping Jack 10 Plank-ups 20 mountain climbers 5 Hand Release Push-ups 10 single-Dumbbell Deadlift (35/50 lb) 8 sets: :20 Row :10 rest 1 set: 5 hand-release push-ups 10 alternating Dumbbell Hang Power Clean 5 hand-release push-ups 100-m row (sprint) NOTES
Test 2 rounds for time: 10 Hand Release Push-ups 20 alternating Dumbbell Hang Power Clean (35/50 lb) 10 hand-release push-ups 800/1,000-m Row – Use a single DB. Training 2 rounds for time: 10 Hand Release Push-ups (or knee push up 20 Land Mines Twist @ 25% max Snatch 10 hand-release push-ups 800/1,000-m Row – Use a single DB. Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min For total reps: EMOM 14: Min. 1 | :30 Box Jumps (24/30 in) Min. 2 | :30 Muscle Up Stimulus & Goals
Workout 3: 25 min 7 sets for load: 1 Push Press + 1 Push Jerk + 1 Split Jerk Stimulus & Goals
Stretching: 10 min 1 set: 1:00 barbell forearm mash / side 1:00 seated hamstring stretch WARM-UP
1 set: 2:00 Row or Skierg 1 set: 10 Alternating Spiderman Stretch 5 Squat Therapy 10 PVC Pass-throughs 5 Squat Therapy 10 PVC behind the neck snatch push presses 5 Squat Therapy 10 pvc pipe around the world 2 sets: 5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 1 set: 5 snatches (20%) 5 snatches (30%) 5 snatches (40%) 5 snatches (50%) NOTES
Test / Training For load: 10-8-6-4-2: Snatch – Sets must be unbroken. Athletes may power snatch or squat snatch. Strategy
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min Today's Rx Workout 2: 20 min 10 sets for time: 500/600-m Assault Bike – Rest :30 between sets. Stimulus & Goals
Strategy
Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 15 Strict Ring Dips :45 Plank – Rest 1:00 between sets. NOTES
Stretching: 10 min 2 sets: 1:00 t-spine foam roll :30 Banded pull aparts Warm Up:
400m Run EASY 1 set: 25 ft down and back: – Bear-crawl (down) – Samson stretches (back) – Spider Lunges – Side Lunge – Crab walk (focus on maintaining high hips) – Burpees + Broad Jumps 200m Run MODERATE 3 rounds for quality 5 Scap Pull up 10 Shoulder Taps (R/L) to down dog 10 bootstrappers 200m Run FAST/STRIDE 5 sets: 3 Front Squat – Barbell should come from the floor. – Build to a heavy triple prior to the workout. Test For time: 50 Front Squat (95/135 lb) 50 Bar Facing Burpee Training 50 Front Squat @ 55% max 50 Bar Facing Burpee Competition: Rest Day Stretching: Accumulate: 1:00 Foam Roll Quad / leg 1:00 foam roll IT band / leg WARM-UP
1 set: 100-m jog :30 Banded Shoulder Stretch / Side 1 set: 100-m run (moderate pace) 10 PVC pass throughs 1 set: 200-m Run (fast pace) 10 Scap Pull up 2 sets: 5-7 Pullups or workout scaling option 10 Up-Downs NOTES
Test Nicole AMRAP 20: 400-m Run Max Pullups in a single set Training AMRAP 20: 400M - Run Choose a pull up scaling where you can get at least 5 reps on average, bands, jumping, etc Stimulus & Goals
Compare to 7/10/18 Competition: 65 min Warm up: 15 min See above Workout 1: 20 min Nicole Workout 2: 10 min EMOM 8: Min. 1 | 15-20 GHD Sit-up Min. 2 | :15-:20 hanging L-sit hold NOTES
Workout 3: 10 min Tomorrow Rx For time: 50 Front Squat (95/135 lb) 50 Bar Facing Burpee Stimulus & Goals
Stretching: 10 min 2 sets: :30 lacrosse ball pec mash / side :30 lacrosse ball bicep mash / arm WARM-UP
3 sets: 15 Jumping Jack 10 PVC Pass-throughs / hang Muscle Snatch / Hang Power Snatch 5 Seated Box Jump – Use a PVC. – Progress to a new PVC exercise each round. 2 sets: 5 BTN Push Press 5 BTN Push Jerk 5 hang muscle snatches 5 hang power snatches (pause at the mid-thigh for :02) – Use an empty bar. – BTN = behind-the-neck 4 sets: 3 hang power snatches (building) NOTES
Training / Test Every 3:00 for 7 sets: 200-m Run Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min On a 20:00 clock: 3-rep-max Hang Power Snatch NOTES
Workout 2: 25 min Today’s Rx Workout 3: 15 min 4 sets: 100-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot WARM-UP
1 set: 10 Leg Swing / leg 10 lateral leg swings / leg 5 Air Squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 10 arm swings across 10 Arm Swing Overhead 10 torso twists / direction 5 air squats 5 sumo stance squats 5 narrow stance squats 5 air squats 1 set: 5 Inch-worm + Pushups :30 Alternating Spiderman Stretch :30 air squats 5 sets: 2 Push Jerk – Take the bar from the floor. 1 round: 4 alternating DB Pistol 3 push jerks – Use workout weight/variations. Test 5 rounds for time: 14 alternating DB Pistol (20/35 lb) 7 Push Jerk (105/155 lb) – Use a single DB. Training 5 Rounds 14 Pistol w/ appropriate scaling (box, band, support, etc) 7 Push Jerk @ 65% max Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 7/16
RX 6 x 2:00 rounds: 50-ft Handstand Walk Max Ring Dips in the remaining time – Rest 1:00 between rounds. – Score is total dips. 7/17 RX 5 rounds for time: 14 alternating DB Pistol (20/35 lb) 7 Push Jerk (105/155 lb) – Use a single DB. 7/18 RX Every 3:00 for 7 sets: 200-m Run 7/19 Nicole RX AMRAP 20: 400-m Run Max Pullups in a single set 7/20 RX For time: 50 Front Squat (95/135 lb) 50 Bar Facing Burpee 7/21 RX For load: 10-8-6-4-2: Snatch – Sets must be unbroken. Athletes may power snatch or squat snatch. 7/22 RX 2 rounds for time: 10 Hand Release Push-ups 20 alternating Dumbbell Hang Power Clean (35/50 lb) 10 hand-release push-ups 800/1,000-m Row – Use a single DB. |
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