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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