CrosFit Hero: Randy

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
1 set:
:30 pigeon pose / leg
:30 Couch Stretch / leg
:30 front-to-back Leg Swing / leg

2 sets:
:30 KB or Dumbbell Deadlift (26/35 lb)
– Rest :10
:30 KB or single-arm DB rows
– Rest :10
:30 Kettlebell Swing
– Rest :10

3 sets:
1:00 Row, Assault Bike, or Skierg
8 power snatches

NOTES

• Expect to feel out of breath and warm after finishing this warm-up.
• Use the last three sets to push the pace and practice cycling the barbell. Start with an empty barbell and then add weight to find your workout weight.

Randy
RX / Intermediate
For time:
75 Power Snatch (55/75 lb)
​
BEGINNER
For time:
75 power snatch (35/45 lb)

Post-workout:
EMOM 8:
1 Power Snatch
– Build to a heavy single.

Stimulus & Goals

• Complete the workout between 6:00-10:00.
• Shoot for quick touch-and-go sets of 10+.
• Rest less than :05 between sets. A deep breath or 2 and then back on the bar.
• Head down and go!

Strategy

• If you have completed this workout in the past, the best strategy is to look back at any previous scores. This will give you a much better idea as to what your plan should be today.
• If this is your first time, avoid performing a max effort set on the call of “go”. Move through as many reps as possible and put the barbell down 3-4 reps before you feel fatigued. This will help you minimize the amount of time you look at the barbell on the floor and allow you to move through the reps faster.
• Once you reach the top of each lift, think about pulling the barbell down into the next rep. This will speed up your cycle time.
• You can also consider muscle snatching for as long as possible and then moving to a power snatch once you need to. The muscle snatch can have a faster cycle time if performed properly.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 10 min
Randy

Workout 2: 20 min
On a 20:00 clock:
Build to a 1-rep max Snatch

NOTES

• Welcome to the final week of this lifting cycle!
• Today, build up to around 80% and then take 20:00 to find a 1-rep max snatch.
• If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work.
• Rest as needed between sets.

Workout 3: 10 min
3 sets:
20 sandbag Weighted lunge (70/100 lb)
25 GHD Sit-up
:30 Goblet Squat hold at parallel (light)
– Rest 1:00-2:00 between sets.

NOTES

• Use a weight for the sandbag lunges with which you can perform all 20 reps unbroken. If you do not have a sandbag, use a D-ball or a pair of DBs. Use a KB or a DB for the goblet squat hold.

Stretching: 10 min
2 sets:
1:00 Foam Roll Low Back
:30 cat-cow
:30 standing pike stretch