Isabel vs Randy
CF legend Dan Bailey goes HAM on the Randy workout... don't expect it to be this fast, or to use the same technique and rep scheme!!
Coming up next week we have the opportunity to take on one of two iconic CrossFit benchmark workouts. Isabel has the longer history in CrossFit, and is the tougher step sister to Grace. Randy has been around for a while too, and is a Hero workout dedicated to Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
Both workouts are based around only one movement - the Snatch. This is why we've been focusing for the past few weeks on building that lift up a bit in prep for these wods.
Isabel is 30 reps for time at 95/135 ... so not only a tough weight, but a high enough reps to really feel it! If your power snatch is pretty strong, then try to push for Rx, and execute the workout with single reps with a good re-set in between.
Randy is on the other end of the spectrum in terms of reps and weight... it is 75 reps for time at an Rx of 55/75. This is meant to be a fast and sustained push and sets should be done "touch and go" style. Keep in mind though that 75 reps is no joke, so expect to break up the reps into manageable chunks.
Either way you go, you're taking on a classic workout and a tough challenge, so get yourselves ready by prepping well tomorrow and Saturday!
TRAINING FRIDAY SATURDAY
WARM UP: 2x
12 dowel overhead lunges
16 double leg glute bridge
12 T Rotation Planks
32 jumping jacks
SKILL PART 1: SNATCH PRIMER
Snatch 4-3-3-3 Build as you go, and lift on a 2 minute timer
These are not touch and go reps, set up properly for each one. If you have mobility issues lifting from the floor, do these from the hang.
SKILL PART 2: Isabel/Randy Prep
Next week we're taking on your choice of two workouts - both are higher rep snatches, with Isabel being the heavier (and a bit shorter) than Randy. If prepping for Isabel, stick with the 5 reps per minute at around your goal weight. If prepping for Randy, then go with 10 reps/min at the lighter weight (rx will be 55/75).
5 Snatches, pick load Every 1 min for 6 mins.
Practice at a weight you can move smoothly and consistently for power snatches (i.e. back off from what you just did)
Complete as many rounds as possible in 16 mins of:
12 Double Kettlebell Alternating Reverse Lunges, 53/35 lbs
8 Double Kettlebell Shoulder-to-Overheads, 53/35 lbs
36 Double Unders
Rest 1 min
Will be tough on the shoulders, so scale as needed and utilize dumbbells also!
FG2: Scale kbs/dbs as needed, half reps doubles OR double reps singles
Fg1: Scale as needed
CP1: DU have to be unbroken
Enduro: sub 200m run for the 1 min rest