Crossfit HERO Workout
RANDY
75 Power Snatches for time (75/55 lbs)
Introduction:
In the world of CrossFit, Hero Workouts hold a special place as they honor the memory of those who have served with exceptional bravery. One such workout is “Randy,” named in tribute to Randy Simmons, a dedicated SWAT officer who tragically lost his life in the line of duty. This workout challenges both physical strength and mental toughness, encouraging participants to push beyond their limits in remembrance of a true hero.
The Workout
“Randy” is a straightforward yet demanding workout that consists of the following:
- 75 Power Snatches for time (75/55 lbs)
Equipment
To complete the Randy workout, you will need the following equipment:
- Barbell
- Bumper plates (total weight of 75 lbs for men, 55 lbs for women)
- Weightlifting belt (optional)
- Chalk (optional)
- A timer or clock
- Weightlifting shoes
See our Equipment subside for more tools, tips and inspiration!
Movements:
The Randy workout features a single movement:
Preparation
Proper preparation is crucial to perform the Randy workout safely and effectively. Here’s a step-by-step guide to help you warm up:
General Warm-Up (5-10 minutes)
- Start with a light cardio exercise such as jogging, rowing, or jumping rope to elevate your heart rate and increase blood flow to your muscles.
Dynamic Stretching (5-10 minutes)
- Focus on dynamic stretches that target the muscles used in the power snatch. Examples include leg swings, arm circles, and torso twists.
Mobility Drills (5-10 minutes)
- Incorporate mobility drills to enhance your range of motion. Hip openers, ankle stretches, and shoulder mobility exercises are particularly beneficial.
Specific Warm-Up (10-15 minutes)
- Gradually work up to your workout weight by performing sets of power snatches with progressively heavier weights. Start with an empty barbell and gradually add weight until you reach the prescribed load (75/55 lbs). Aim for 3-4 sets of 5-8 reps, focusing on form and technique.
Technique Review (5 minutes)
- Spend a few minutes reviewing the key points of the power snatch technique. This includes the setup (stance, grip, and position), the pull (first and second pulls), and the catch (receiving the bar overhead).
Score to aim for:
The Randy workout is designed to be a high-intensity, short-duration workout. Your time goal will depend on your fitness level and experience with the power snatch. Here are some benchmark times for different levels of athletes:
Elite Athletes: 4-6 minutes
- Elite athletes possess exceptional strength and technique, allowing them to complete the 75 power snatches with minimal rest and at a rapid pace.
Intermediate Athletes: 7-10 minutes
- Intermediate athletes have a solid foundation in CrossFit and the power snatch. They should aim to maintain a steady pace, taking short breaks as needed to manage fatigue.
Beginner Athletes: 11-15 minutes
- Beginner athletes may need more frequent breaks and should focus on maintaining proper form throughout the workout. Breaking the 75 reps into manageable sets (e.g., sets of 5-10) can help maintain consistency and reduce the risk of injury.
Conclusion:
The Randy workout is a fitting tribute to a fallen hero, challenging athletes to push their limits and honor the memory of Randy Simmons. With its singular focus on the power snatch, this workout tests both strength and endurance, making it a valuable addition to any CrossFit regimen. By preparing adequately, focusing on technique, and setting realistic time goals, you can tackle the Randy workout with confidence and respect for the hero it commemorates. Remember, the true essence of a Hero Workout lies not just in the physical challenge, but in the spirit of perseverance and honor that drives us to complete it.
